Four Benefits of the Clamshell Exercise

by Toluwani Oyesola July 7, 2021

It is a rare workout that helps to strengthen the legs and hip. It is named after the shape the legs and hip forms while you do this workout.

Types of Workout

Standard Clamshell: It is the basic form of clamshell and is used as a base for the other forms. It is totally bodyweight and only needs a mat for you to lie on.

Resistance Band Clamshell: It is exactly like the standard clamshell with the only difference being the addition of a resistance band to the legs, just above the knees.

Dumbbell Clamshell: This variation is for people in intermediate fitness level. In this form, the leg you lift up hold a dumbbell in that hand and raise it up as you lift your knees up. Keep your elbow by your side.

Stability Ball Clamshell Crunch: It is a different form of clamshell. In this form, you lie on your back, place a stability ball between your legs and put your hands behind your head. Raise your shoulders and legs off the floor simultaneously.

Muscles Activated during Clamshell

Glutes (Gluteus maximus, Gluteus Medius, Gluteus Minimus).

Hip Abductors (Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Obturator Externus, Superior Gemellus, Inferior Gemellus).

Hamstrings (Bicep Femoris, Semi-Tendonosus, Semi-Membranosus).

Core (Transverse Abdominis, Rectus Abdominis, External Oblique, Internal Oblique).

Muscles Activated During Various Types

Resistance Band Clamshell: It helps to work the Glutes, Hamstring, Quadriceps and Peroneal muscles.

Dumbbell Clamshell: It targets mainly the obliques, glutes and shoulder muscles.

Stability ball Clamshell Crunch: It helps to work the Core, Quadriceps and Glutes.

How to do Clamshell

The steps on how to a standard clamshell are:

Step 1: Lie on your side, stack your legs together and bend your knees to a 45 degree angle.

Step 2: Place your lower arm under your head to rest your head, and your upper arm on your side to stabilize your body.

Your hips bones should be stacked on top of one another, ensure the top hip doesn't rock backward.

Step 3: Tighten your abdominals by pulling your belly button in to help stabilize your spine and pelvis.

Step 4: With your feet touching, raise the upper knee as far as you can without turning your hips, pelvis or lover back.

Your lower leg should not get off the floor.

Step 5: Hold for 1-2 seconds and then return to starting position, do about 15-20 reps, switch to the other side and repeat.

Benefits of Clamshell

Pelvic stability: It can help to stabilize the muscles of the pelvis.

Strengthen: It can help to strengthen the hips and thighs.

Toning: It helps to tone the muscles in the lower body such as the glutes.

Lower Back: This workout can help to ease lower back tension and prevent injury.

Cons of Wrong Posture

Hip Ache: If the top hip is rolled backwards, it can result in it getting strained.

Thigh Ache: If your top knee is raised too high, it can result in your mid thigh getting sore.

Finally, consider adding this workout to your next lower body or total body workout and you will be happy with the results you will see. Make sure you do it with caution and rotate the legs from the hips and not the lower back.