The clam exercise is a staple in any runner's strength training programme. It specifically targets the gluteus medius and the external rotators of the hip, muscles that play a critical role in maintaining pelvic stability when you run.
Why Runners Need the Clam Exercise
During running, each time your foot strikes the ground, the gluteus medius works to prevent the opposite side of your pelvis from dropping. When this muscle is weak, it can lead to excessive hip drop, knee valgus (the knee collapsing inward), and a host of common running injuries including IT band syndrome, runner's knee, and shin splints.
How to Perform the Clam
Lie on your side with your hips and knees bent to approximately 45 degrees. Keep your feet together and your core engaged. Without allowing your pelvis to roll backwards, lift your top knee away from the bottom knee as far as you can while keeping your feet in contact with each other. Pause briefly at the top, then lower with control.
Common Mistakes to Avoid
- Rolling the pelvis backwards as you open the knee, this takes the work away from the glutes
- Using momentum rather than controlled muscular contraction
- Not achieving full range of motion at the hip
- Holding your breath during the exercise
Once you can comfortably perform 3 sets of 15 repetitions, consider adding a resistance band around your knees to increase the challenge. This progressive overload will continue to build the hip stability you need for stronger running.
