Short answer: Glute clams, also called clamshells, are a side-lying exercise where you open and close your top knee like a clam shell. They work the deeper glute muscles on the outside of your hip, which help steady your pelvis when you walk and stand. In the video, our chiropractor demonstrates them with a resistance band.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do glute clams
- Lie on your side on a mat with your hips and knees bent to about 45 degrees, heels in line with your bottom.
- Place a light resistance band just above your knees, if you've been given one.
- Rest your head on your lower arm or a small pillow. Put your top hand on your top hip.
- Stack your hips one on top of the other and keep them still.
- Keeping your feet together, lift your top knee as far as you can without your pelvis rolling back.
- Pause briefly at the top.
- Lower the knee slowly. Finish your set, then roll over and repeat on the other side.
Sets, reps and holds
A good starting point is 2 to 3 sets of 12 to 15 on each side, with a short pause at the top of each rep, or as your chiropractor directs. Quality matters more than height.
Getting it right
- Rolling your pelvis back. This is the most common mistake. Keep your top hip stacked. Your hand on your hip helps you feel it.
- Feet coming apart. Keep your heels touching throughout.
- Going too fast. Slow lifts make the deep glute muscles do the work.
- Feeling it in the front of your hip. Try rolling your top hip slightly forward and making the movement smaller.
Clams pair well with glute bridges and crab walks.
When to stop
Stop if the exercise causes sharp pain, or pins and needles in your legs or feet. Tell your chiropractor at your next visit, or call us on 03 9787 8518.