Exercise to Improve Glute Strength
Video by Dr. Byron Morgan
If you’re dealing with hip instability, knee discomfort, or lower back pain, Clamshells are a foundational movement that strengthens the glutes and promotes optimal alignment through the hips and pelvis. As Chiropractors in East Dallas, we emphasize proper glute activation because weak or inactive glutes can lead to compensations in the lower back and knees, increasing the risk of pain or injury. The Clamshell targets the gluteus medius—a key muscle responsible for pelvic stability and controlled leg movement—making it essential for anyone looking to restore functional balance.
Research shows that strengthening the gluteus medius improves pelvic control and reduces the strain on surrounding joints. A 2015 study in the Journal of Physical Therapy Science demonstrated that consistent Clamshell training significantly improved hip abduction strength and reduced compensatory lumbar motion (Lee et al., 2015). Another study published in Clinical Biomechanics emphasized that strengthening the hip abductors, particularly through isolated exercises like Clamshells, supports better walking mechanics and reduces stress on the lower spine (Powers et al., 2013).
How to Perform the Clamshell
- Lie on your side with hips and knees bent at about 90 degrees.
- Keep your feet together and your spine neutral throughout.
- Without rotating your hips, lift the top knee as high as you can while keeping your feet in contact.
- Hold for 1–2 seconds at the top, then slowly lower down with control.
- Perform 12–15 reps per side, 2–3 sets, focusing on form over speed.
Move Well, Live Well
Incorporating Clamshells into your daily or weekly routine helps restore proper hip function, reduce compensation through the spine, and prevent future injury. As chiropractors, our goal is to reinforce movement patterns that align your body and reduce strain on vulnerable areas. If you’re unsure whether your hip and pelvic mechanics are contributing to pain or dysfunction, take advantage of our $39 special offer, which includes a full spinal and pelvic movement assessment, orthopedic testing, and neurological screening to help you move and feel your best.
References
• Lee, D.R., et al. (2015). Journal of Physical Therapy Science.
• Powers, C.M., et al. (2013). Clinical Biomechanics.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
