The Clam

 

The clam is a great exercise to engage and strengthen the gluteal muscles which assist in hip stability. The video below shows two commonly prescribed variations of the clam. We will find the variation which engages the muscle group we are targeting in your particular case.

The Clam with a bent knee.

 

This variation is with your knees bent and your heels together. You do not need the resistance band to begin with, but can add this step to advance the exercise down the track.

 

This variation begins at the 1 minute mark of the video above.

You can vary the angle at your hips to engage different muscle groups. Start by bringing your heels close to your hips.

Ensure you do not roll your pelvis backwards as you perform the exercise. Keep your hips stacked on top of one another.

The Clam with a straight knee.

 

This variation is with your legs straight. Again, the band is optional and we will generally start you with no band and include it down the track to advance the exercise. The further you place the theraband down the leg, the more difficult the exercise. 

Again, you must ensure you do not roll your pelvis backwards as you perform the exercise. Keep your hips stacked on top of one another.