15/10/2020
Feel The Burn
Specialist Sports Physio Michael Vadiveloo talks us through the Clam exercise!
What is this exercise?
The clam is a great exercise to activate your gluteus maximus and deep external rotators of the hip and is simple to perform. It is one of the most basic activation exercises for your gluteal muscles and I often start with this exercise if clients are having difficulty activating their glute max and progress to bridges (double > single leg), arabesque/bulgarian lunge and then step ups.
There are many variations that you can use to complete this exercise but in our Feel the Burn video, we focus on the most effective and efficient way to perform the exercise.
It is important to understand that with this exercise we want to work the glute max (back glute) and deep external rotators and not glute med (side glute).
If you lift with leg and the foot, then you will find that glute med (your side) will work more and this it not what we are trying to achieve with this exercise.
To ensure you achieve the best technique, you need to have support behind you. You can gain this by lying with your back flat against the wall or back of a firm couch with your shoulders back. This will help support your pelvis and spine, minimise any twisting and focus the exercise on turning the hip outwards.
Now with your feet together and your heels against the wall, lift your knee as high as possible. If you turn your foot outwards (with the heels still resting gently together) as well as lifting your knee you will get a greater activation of the glute max at the back.
Repetition goal:
40+ reps or to fatigue
To increase the resistance and difficulty of the exercise you may use exercise bands around the thighs
Common Errors
I feel the outside of my leg burning > turn your foot out with your heels still touching and lift your knee higher
I feel my groin working > don’t push down on your heels as you keep them together, just have light pressure
