Side-Lying Clamshell (for Gluteus Medius)
If you find yourself sitting for most of the day, it’s possible that you may have weak glutes, tight hamstrings, and tight hip flexors. Not to worry though, you can use the side lying clamshell to activate those glutes and get your backside firing properly during exercise!
Instructor Patti Iorillo will be demonstrating the side-lying clamshell for us this month!
- Lying on your side, hips and thighs stacked, and placing heels together, keep your top knee a little forward of the bottom one to help hold abdominal wall tightly. Place your top hand on your hip or on the floor in front of you. Lean a bit forward and feel the abdominal wall engage. Be sure to place your other arm under your head and neck – but DO maintain the spine alignment along the floor which includes your neck! (Please do NOT lift the head and support it on the fist or hand.)
- Keeping your heels touching, and maintaining your “forward” position (don’t allow your hip or torso to lean back!) lift the top knee to about a 45 degree angle. Feel the hip muscles engage and hold this for just a second or two. Return to starting. Work up to holding the top position for 15 – 30 seconds if possible.
Patti Iorillo teaches our Tuesday & Thursday 11 am Core, Technique, Strength & Balance Class. She is also available for private personal training.
To personal train with Patti, contact the Auburn Fit 1 office.