Begin with a simple side lying quad stretch (as shown) prior to performing the clam exercise.

Set up:

Lying on your side with your shoulders, hips, knees and ankles stacked on top of each other. Ensure your heels are level with your bum and your head is supported.

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Movement:

Squeeze your heels together, gently tighten your glutes (bum muscles) and lift your top knee away from your bottom one. Pause for 2 seconds and then slowly lower your knee back down.

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Key points:

As you lift your knee, make sure your top hip doesn’t roll backwards.

As you pause at the top of the movement push your knee out away from your hip as much as you can – these 2 points will ensure you get the best contraction of your glute.

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What it’s good for :

Isolating and strengthening your gluteus medius muscle predominantly. This is hugely important as the glute med is a key stabiliser for the hips and lower back. Also helps to maintain the shape and tone of your derrière!

Trainer: Luke Meessmann
Opus Fitness

NB: Please contact your GP or health practitioner before starting any new fitness regime.