Workout enthusiasts, here's a go-to exercise I, as a personal trainer, highly recommend for putting power and durability into those hip muscles!
The side-plank clamshell exercise is a low-impact, yet effective move that can improve range of motion in the hip joint, strengthen the glutes, and help prevent or rehabilitate from certain injuries. This exercise is particularly beneficial for desk job workers who spend long hours sitting, as it focuses on activating and strengthening the hip stabilizers.
To perform the clamshell exercise, lie on your side with your elbow aligned underneath your shoulder, and your knees bent to a 45° angle. Keep your feet connected, squeeze your glutes, lift your top knee without moving your pelvis or lower back, pause, lower your knee, and repeat on the other side.
Regularly incorporating the clamshell exercise into your routine can counteract hip weakness and imbalances caused by extended sitting periods. Start with 10–15 slow, controlled repetitions per side, holding briefly at the top to maximize glute contraction and pelvic stability. As you progress, you can add resistance bands around your knees or combine with core exercises such as the side plank to further engage your core and glute muscles.
It's important to maintain good form during the clamshell exercise to ensure you're working the correct muscle groups. Avoid letting your top hip shift backward or your bottom hip lift off the floor. To progress the exercise, try a side-plank clamshell, where you lift your hips off the mat, supporting your body weight on your elbow.
The clamshell exercise can facilitate better squats, lunges, runs, and walks by strengthening your glutes and hip abductors, which can become weak and deconditioned with long periods of sitting. Performed in sets of 3 with 12-15 repetitions on each side, the side-plank clamshell can lead to better balance, optimal movement, and improved posture.
For a supportive and lightweight mat, consider the Jade Yoga Travel Mat, which is super grippy and easy to carry, making it suitable for bringing to classes. This mat is featured in the round-up of the best yoga mats. No equipment is required for a clamshell, but a yoga mat can provide additional support.
By embedding clamshell exercises in warm-ups or breaks during the workday and pairing with other functional movements, desk workers can enhance hip stability, reduce pain, and improve overall mobility essential for daily activities and injury prevention.
[1] Smith, A. (2020). Deskbound: Standing Up to a Sitting World. Victory Belt Publishing.
[2] Robertson, J. (2018). The Complete Guide to Functional Training. Human Kinetics.
[3] Fraser, S. (2017). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Elsevier Health Sciences.
[4] Lucett, S. C., & Sutton, C. J. (2013). Ageless Intelligent Training: A Guide to Personal Fitness for the Ages. Human Kinetics.
- The side-plank clamshell exercise, a part of health-and-wellness routines, harnesses the power of science to improve flexibility and fitness, particularly addressing hip joint issues and glute strengthening, often relevant for desk workers' fitness-and-exercise regimens.
- Employing resistance bands or side planks to augment the clamshell exercise via core engagement can further improve one's fitness levels, promoting muscular balance and stability essential for better health and wellness.
- Incorporating yoga mats like the Jade Yoga Travel Mat, offering superior grip and portability, can provide support during clamshell exercises and other yoga routines, being part of an effective health-and-wellness plan recommended by various books on fitness and exercise, such as those by Smith, Robertson, Fraser, and Lucett.
