Strengthen Your Glutes with the Clam Shell Exercise: A Total-Body Move

What muscles does the clam shell work?

Do enough reps of the clam shell and you’ll feel your gluteal muscles put to the test. Specifically, this exercise really fires up your gluteus maximus (your biggest butt muscle) as well as your gluteus medius, a smaller muscle that forms your side butt, Femi Betiku, PT, DPT, CSCSa physical therapist and Pilates instructor in Westchester, New York, tells SELF.

It also engages your tensor fasciae latae (TFL), one of the hip flexors, as well as your external obliques, core muscles that run along the sides of your torso, he adds. These two muscles get especially fired up if you use some type of resistance to complete the move—people most commonly do it with a mini-band placed above their knees—since that requires your body to work extra hard to help stabilize your trunk as you complete the clam shell motion.

What kind of exercise is the clam shell?

What box the clam shell ticks depends on your current activity level. If you’re new to exercise, it can be a muscular strength and endurance move, Dr. Betiku says. In other words, it can help your muscles get stronger and boost their ability to work for long periods of time. But if you’re already pretty active, then it’s more of a warm-up drill that can help engage your muscles before you use them more intensely during a workout. That’s because the glutes are one of the strongest muscles in the body, and in order to grow and strengthen them, you need resistance that’s heavy enough to really challenge them. Depending on your current strength level, a band may do this initially, but sooner or later, it won’t be up to snuff.

Benefits of the Clam Shell Exercise

The clam shell is an excellent way to strengthen your glutes, but it also offers a whole lot more. This exercise—which is a staple in rehab and prehab physical therapy programs, as well as a fixture in some Pilates classes—ushers in a host of total-body benefits that go beyond the butt. Think: injury prevention, reduced pain, and overall better movement.

Form Errors to Avoid

When performing the clam shell, make sure to:

• Keep your hips, knees, and ankles stacked on top of each other and knees bent to a 90-degree angle.
• Press your feet together.
• Lift and lower your top leg, performing a motion called hip abduction (basically using your hip muscles to move your leg away from your body).

Tips for Weaving the Clam Shell into Your Routine

Try to perform the clam shell:

• 2-3 times a week, for 3-5 sets of 10-15 reps.
• As a warm-up before a workout or as a cool-down after a workout.
• With a mini-band or resistance band for added intensity.

Conclusion

The clam shell exercise is a simple yet effective way to strengthen your glutes and improve overall movement. By incorporating it into your routine, you can experience a range of benefits that go beyond just a stronger butt. So, give it a try and see the difference for yourself!

FAQs

Q: What is the clam shell exercise?

A: The clam shell is an exercise that involves lying on your side with your hips, knees, and ankles stacked on top of each other and knees bent to a 90-degree angle. You then lift and lower your top leg, performing a motion called hip abduction.

Q: What are the benefits of the clam shell exercise?

A: The clam shell exercise can help strengthen your glutes, improve overall movement, reduce pain, and prevent injuries.

Q: Is the clam shell exercise suitable for beginners?

A: Yes, the clam shell exercise is suitable for beginners, as it can be modified to suit different fitness levels. However, it’s always a good idea to consult with a healthcare professional or fitness expert before starting any new exercise program.