ANY BIG TIME squat or deadlift day needs a big, similarly multi-joint movement to get ready, right? In reality, going small and simple—in this case, targeting your glutes with the clamshell exercise—can get you activated for your heavy lower body training and help to prime you for other types of workouts as well.
The clamshell is a simple exercise, but the movement is an effective way to hit the often underworked gluteus medius. While the glute medius is not as large as the gluteus maximus, a key muscle for lots of major lower body movements, the smaller muscle is responsible for hip abduction—moving the hip away and out—a key movement pattern for squats and lunges, says Men's Health fitness director Ebenezer Samuel, C.S.C.S.
In a nutshell, the clamshell targets the posterior area you might miss with other lower-body warmup moves, resulting in better movement. You'll also hone the mind-muscle connection in the glutes, an essential muscle group for everyone.
“Consider the clamshell anytime you need to get a little bit of extra glute work here because it never hurts to work your glutes,” Samuel says. “Your squats, lunges, and deadlifts will thank you in the long term.”
Who Should Do the Clamshell?
Any person of any skill level or exercise focus can feel comfortable incorporating clamshells into their routines. Since most of us spend too much time sitting—which can result in tight backside muscles— incorporating the clamshell is an ideal starting point toward building a better mind-muscle connection and waking those glutes.
Athletes can benefit from the clamshell as well, especially by adding it as a pre-workout activation move. The exercise works as a great opener for all types of workouts, from long runs to big deadlift days.
How to Do the Clamshell
This exercise is simple, yes, but there’s more to the move than just opening and closing your hips.
- Start by lying on your side. Think about stacking your shoulders and hips—don’t go too far back or too far forward. Your hips and knees should both be stacked at 90 degrees. Keep your ankles nice and tight to each other.
- Consider resting your head a foam roller or yoga block to help maintain a more comfortable stack position.
- Tighten your abs and squeeze your glutes to begin opening your top leg while your feet remain connected. Drive your bottom knee into the floor.
- Keep squeezing your glutes throughout the movement—remember, it won’t take a large contraction to feel that big-time squeeze.
- Lower the top leg back to the start, continuing to squeeze.
Clamshell Sets and Reps
The clamshell can be done with your bodyweight. For an additional challenge, however, you can loop a mini band above your knees. Since little or no resistance is required, think of the clamshell as a high-rep move. Three sets of anywhere from 25 to 30 reps should be enough to feel a good burn in your glutes as you create that mind-muscle connection. Remember to focus on that squeeze—your squats will thank you at the end of the day.
“Remember the top of that clamshell is essentially the position that you're in at the bottom of a squat with our hips a little bit open with good glute tension,” Samuel says. “So we're getting to work that position at a very light weight, get comfortable there, and build that strength.”
