H1 | Clams
| This is one of the best activation and early strengthening your external rotators and gluteals. The deep muscles help stabilise your hips and pelvis and laterally rotate the hips making them crucial muscles for lumbo-pelvic, hip and knee stability. |
Demonstration Video
Instructions
Lie on your side with your pelvis aligned vertically with the floor so your hips are 'stacked' one of top of the other. Your knees should be bent to about 90 degrees and your heels should rest in line with your hips. Keep your deep abdominal muscles activated with your spine in neutral so your waist is slightly lifted away from the floor. Push your heels together like you are squeezing a credit card between them and feel how the glutes tighten. Maintain the heel squeeze and slowly lift your top knee by squeezing your "glutes together". Don't let pelvis rotate backwards or let the lift under your waist drop by using your core to help keep yourself stable.
Special NotesThe big focus is brain to glutes - keeping as much "activation" as possible during the set. |
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