Clamshell, exercise to strenghten legs, hips, glutes and pelvis

This exercise is great to strengthen your legs, hips, glutes, and pelvis. Seated clamshells also help to prevent injury and ease lower back tension, by strengthening the core and lower back muscles.⁠
Let’s give it a try!

  1. Sit in a chair with your back straight and knees at a 45-degree angle while keeping your feet shoulder distance apart;⁠
  2. Place a resistance band around both legs above the knee cap;
  3. ⁠Push the knees out as far as you can, hold 5-10-15 seconds your goal is to achieve 60 seconds) then bring the knees slowly back to the center of the body.

5 rep 2 sets during the day.

  • Recommended to people sitting most of the day.
  • You can try also lying on the floor.

Reduce Injury Risk with the Clamshell Exercise

Studies have proven what many fitness experts have long known: this small, seemingly easy exercise is one of the best movements you can do to prevent and treat injuries.

It all comes down to stability. The small medius muscle plays an outsized role in stabilizing the pelvis and hips during all kinds of exercises and functional movements. When the gluteus medius is too weak, it can’t do its job.

Poor stability due to weak medius muscles can result in injuries because the body isn’t moving correctly. It can also cause other muscles to take over, triggering pain and overuse injuries. Using the clamshell to strengthen the gluteus medius can help you heal from existing injuries and prevent future injuries.

Relieve Lower Back Pain

Lower back pain is a common problem, especially for people who sit most of the day So much sitting weakens the glutes and tightens the hip flexors. This weakness and stiffness forces the lower back to do more work than it was designed to handle,
resulting in pain.

You can relieve lower back pain brought on by sitting by doing any exercises that strengthen the g[utes and improve hip mobility. The clamsheil should be part of that routine. It strengthens muscles that take pressure off the lower back.

Clamshell, exercise to strenghten legs, hips, glutes and pelvis

Clamshell exercise needs use of Theraband

Clamshell exercise strenghtens lower limbs

Seated clamshells

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