Why Clamshells Work

    •    They strengthen the outer glute muscles (the side glutes) that control hip rotation and alignment.

    •    When done right, they help “wake up” the glutes before compound lifts, reducing quad or low-back dominance.

    •    Great for improving hip stability, knee tracking, and pelvic control — all vital for hinge mechanics.

How to Make Them Effective

Most people swing the knee open and lose tension — to really fire the glutes:

    1.    Set your hips: Stack them — don’t roll backward as you open.

    2.    Tuck slightly: Small posterior pelvic tilt (tailbone slightly under).

    3.    Press through your heel (not toes) as you open the top knee.

    4.    Pause 1–2 seconds at the top of each rep to feel the burn.

    5.    Use a mini band above the knees for resistance — that’s what truly wakes up the glute med.

Programming Tip

Use them as a primer, not your main strength move:

    •    2–3 sets of 12–20 reps per side

    •    Before deadlifts, squats, or hip thrusts

    •    Pair with another activation drill like:

    •    Banded glute bridge (glute max)

    •    Monster walks / lateral band walks (glute med + max)

    •    Quadruped kickbacks (glute max + stability)

These target all three glute muscles (max, med, min) and

get your hips stable, strong, and ready to move heavy.

1. Banded Glute Bridge (Glute Max Activation)

Why: Fires your main powerhouse — glute max — for hip extension.

How:

    •    Lie on your back, knees bent, band above knees.

    •    Drive knees slightly out to keep tension.

    •    Push through your heels and lift hips until ribs, hips, and knees align.

    •    Pause + squeeze glutes for 2 seconds, then lower with control.

Reps: 15–20

Cues: “Push the floor away,” “Squeeze glutes, not low back.”

2. Banded Lateral Walks (Glute Medius + Stability)

Why: Lights up side glutes and builds hip/knee stability — reduces knee cave in deadlifts.

How:

    •    Band around ankles or above knees.

    •    Slight hip hinge, knees soft, chest tall.

    •    Step sideways 10–15 steps each direction, keeping constant tension.

Cues: “Lead with your heel,” “Don’t let knees collapse inward.”

Reps: 2 rounds each direction

3. Quadruped Kickback or Fire Hydrant (Glute Max + Med Coordination)

Why: Combines hip extension and abduction — the perfect finisher for glute mind–muscle connection.

How:

    •    On all fours, core braced.

    •    Kick heel straight back (for kickback) or lift knee out to side (for fire hydrant).

    •    Avoid arching the low back — keep the motion in your hip.

Reps: 10–12 per side

Cues: “Heel to ceiling,” “Keep ribs down, glute on.”