Strengthen Your Glutes with the Clamshell
Benefits:
Strengthens the glutes (specifically targets the gluteus medius) which in turn supports the low back.
This is an excellent way to strengthen the glutes if you suffer from low-back pain during squats or lunges
Cues:
1. Lie on your side with knees bent to 45 degrees, supporting your head on your arm, and the opposite hand on the ground for support, figure A.
2. Keep the inside edges of the feet together, squeeze your glutes, as you open your legs like a clam shell, figure A.
Modifications:
1. This can also be done with the legs apart as in figure B for an added challenge. Just be sure you can do 3 sets of 10 easily of the beginning version with feet together before progressing.
Variables:
Reps: 8-12
Sets: 1-3
Tempo: 2-2-2
Intensity: -2 reps (stop when you can do 2 more reps with good form)
Rest: 60-90 sec.
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