To Perform the Clam Exercise:
- Begin by lying on your side with your knees together and bent 90 degrees. Your shoulders, hips, and feet should form a straight line in this starting position (Figure 1).
- Lift your top knee up into the air while keeping your feet together (Figure 2). You should feel the muscles contract on the outside of your upper hip. Hold the knee up for 1-2 seconds, return slowly to the starting position, then lift the knee again.
- Proper form is absolutely critical during this exercise. You must prevent your pelvis from rolling back as you lift the knee into the air (Figure 3). Instead, keep the pelvis upright and concentrate on lifting the knee using only the muscles located on the back and side of your hip (Figure 3).
- Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
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