The Clam exercise is often taught in Mat Pilates classes as well as by physiotherapists when working to increase the strength of the Gluteus Medius muscle.
Our gluteus muscles (bottom muscles) are made up of several different muscles. Most of us know the Glut max, the largest of the gluts at the back of your bottom, but there is also the gluteus medius and gluteus minimus on the side of the pelvis. Deeper to these muscles you have your stabilising muscles of the hip and pelvis.
How strong are your gluts and pelvic stability? Check out my Blog post “Stand Like a Flamingo”, to try the standing stability test!
Getting the Clam right is not always easy for many people. I have had clients say to me on many occasions “I know I should feel it in the side of my gluts but I feel it in my knee/hip flexor/thigh”
There are lots of different modifications you can try to get the correct muscle firing, here are just a few for you to try!
Pilates Clam - Tips and Tricks to get it right!!
1. Get your set up right first! Lengthen your top hip away from your top shoulder creating space in the underside waist. Maintain neutral spine.
2. Knees bent to 45 degrees (note tip further down to alter this if indicated)
3. Lean your hips forwards.
4. Squeeze heels together before lifting top knee
5. Think about lengthening your knee away from the hip towards the opposite wall as you lift the knee
6. Place your fingers on the glut med to give tactile feedback (side of the pelvis, roughly where your back pocket of your jeans are)
7. Feel it in your hip flexors? Lean further forward
8. Feel it in your thigh or knees? Don’t lift knee so high
9. Feel it deep in gluts? Increase the angle of the knee bend >45 degrees (heels further away from sit bones)
Let me know what tip or modification worked best for you! Still having difficulty? Reach out to me, I'd be happy to help!
Happy Glut Med strengthening, Feel the Burn!
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