Clamshell Exercise - 4 Most Common Mistakes (And Solutions) - The RIGHT way to target your Glutes!

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Clamshell Exercise - 4 Most Common Mistakes (And Solutions)

The Clamshell exercises is one of the most commonly prescribed exercises that targets the glutes in isolation. There are a few common variations, both of which have the intention of activating some portion of the gluteal musculature in isolation.

Depending on the hip angle, this exercise can be biased towards the upper or lower fibers of the glute max and portions of the glute medius.

1. The hip closer to 60 degrees (hip flexion) biases the upper portion of the glute max
2. The hip closer to 0 degrees (hip extension) biases the lower portion of glute max and glute medius (posterior fibers)

If working to improve late stance/push-off phase of gait, where the leg is in more extension, we can opt for the variation towards hip extension.

If working to re-orient the pelvis towards the opposing side, we can opt for the variation which contracts the upper, transversely oriented fibers of glute max. By biasing these muscle fibers towards a concentric orientation, we produce a turn towards the opposite side (under ideal circumstances).

However, there are many ways not to achieve your goal by making mistakes in positioning.

Good news is if you don't make these mistakes, you'll be more likely to get the response you are looking for.

For more information on how to use activities like these to enhance performance, visit: https://www.chaplinperformance.com/mo...