HIGH-INTENSITY INTERVAL TRAINING
Strengthening Gluteal Power and Mobility with Banded Clamshells
Apr
The banded clamshell exercise focuses on hip abduction, effectively targeting the outer gluteal muscles (gluteus medius), hips, adductors (inner thighs), and engaging the core. Incorporating a resistance band intensifies glute activation and expands pelvic mobility compared to using body weight alone.
Recommended by physical therapists to alleviate sciatica symptoms, clamshells also strengthen and stretch the muscles surrounding the spine, enhancing overall flexibility. Through our exploration, daily inclusion of resistance band clamshells demonstrated notable effectiveness.
Emphasizing abduction during this exercise is crucial. Executing the movement slowly and deliberately, while controlling both the lifting and lowering phases of the knee, maximizes its benefits. Unlike lateral band walks, which involve moving side to side, clamshells are unilateral, enabling precise isolation and refinement of each body side.
To optimize clamshell effectiveness, consider pausing at the peak of abduction to maintain tension in the gluteal muscles, extending the duration of your working sets.
Incorporating Clamshells into Lower Body Workouts
Clamshells are ideal for priming the glutes before leg-focused routines. They are particularly beneficial as glute activation exercises, addressing issues of underactive glutes common among individuals with dominant quadriceps, such as runners.
These exercises are versatile additions to mobility routines, warm-ups, or as finishing moves. Using a light resistance band enhances muscle activation, while a thicker band can induce fatigue in the glutes and hips post-workout.
For further inspiration, Bret Contreras, renowned for developing the hip thrust, has curated a succinct glute circuit to ignite this substantial muscle group. Consider starting with 2-4 sets of 6-10 reps per leg or structuring a circuit-style format with intervals of 45 seconds of work and 15 seconds of rest, incorporating diverse exercises to maintain engagement.
