Hip Strengthening: Clamshells are only the beginning

Clamshell Exercise

Though I give the “clam” or “clamshell” exercise to most of my patients, it’s only as an entry way to doing more difficult hip exercises.  Being able to do clams and thinking that you’re good to go is not helpful…and this is why.

Clams are not functional.  For this exercise, you are lying on your side.  And life does not happen while lying on our sides.  Functional means being upright and weight bearing on your feet against gravity.  It makes sense, right?  The vast majority of us are living in upright, against gravity.  Therefore, we need to be strong in this position.  Being strong laying down barely gets our foot in the door, so to speak.

Do I believe that almost everyone (there are always exceptions!) should be able to do clams with ease?  Yes!  I also believe that one should be able to do at least 30 reps in a row of such a simple exercise.  When we’re talking basics, I try and get my patients to work towards 30 reps in a row with ease.  Then we make things harder. 

If you’re in PT and you can do a bazillion clams and your PT has not given you anything harder…ask!  Get your money’s worth.  Your PT should be working you towards upright strengthening, like squats (or sit to stand from a chair), lunges, etc.  This is how you become strong enough to no longer have problems.