But some of the subtlest exercises can contribute to a well-rounded fitness routine in addition to more showy moves.
One such underrated but indispensable move is the classic, butt-burning clamshell.
What Is the Clamshell Exercise?
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“And every fitness professional has used them.
Yes, your legs are the “shells” in this analogy.
“Clamshells primarily work your gluteus medius the part that forms the outer booty,” she explains.
Ithelps stabilizeyour pelvis any time you are walking or when you fall off balance.
After all, you’re lying down when you perform them.
But don’t be fooled by the setup.
Stick with Samuela’s instructions and your glutes will be screaming in no time.
Allow bottom forearm to rest on the ground.
B.Engage core and glutes.
Keeping feet together, lift upper knee up as high as possible without rocking or shifting hips and/or pelvis.
C.Lower top knee to return to start.
“To progress a clamshell, add a hip raise,” says Samuela.
What’s more, the variation also promotes shoulder stability and activates your triceps, she adds.
Ready to ramp it up?
Here’s how to do a variation on the clamshell exercise:
B.Engage core and glutes.
C.Lower top knee and bottom hip to return to start.
You also have the option to add adumbbellwith or without the hip raise, says Samuela.
“Resistance bandsare also awesome.”
“Clamshells force you to engage both your glute medius and maximus,” says Samuela.
That’s because you’re likely not engaging your glutes properly.”
single legdeadliftsorsingle-leg squats).
So it’s settled: Starting off your sessions with the clamshell exercise can pay off.
“I do like putting clamshells at the earlier part of a workout,” she says.
New to the clamshell exercise?
Start with body weight only, recommends Samuela.
