Clamshell Exercise - 4 Most Common Mistakes (And Solutions) - The RIGHT way to target your Glutes!

[@ChaplinPerformance]

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[@blueskiesnm5412]

Thanks! I go to PT a lot, for decades. I struggle with firing hamstring more than my glutes. They have me do clam shells, they reposition me. "Now do you feel it?" yes. But when I get home no one is there to reposition me. THANK YOU for giving me the power to reposition myself.

[@susanmiller2890]

This is a great explanation. Thanks. My only suggestion would be to wear a different color pants from the table you were using so it would be a little easier to see what you were doing.

[@ChaplinPerformance]

Thank you for watching and for the feedback. Will be wearing the grey pants for the next time we shoot on the table!

[@leebaker2588]

@@ChaplinPerformance Thanks

[@Kyliethegreat]

Yes, please do that Chaplin

[@scottsthots6880]

Thank you so much! I have been struggling for weeks now to get this correct.

[@ariesboi1263]

Hands down the best video ! Could actually feel those glutes burning rather than my entire leg. I always come back to this particular video whenever my form feels a lil off. Such detailed and informative explanation 👏

[@ChaplinPerformance]

Thanks so much for watching and for your comment!! Glad you’ve got the glutes burning!

[@CarolinaMartinez-hc1if]

Thank you for making this video! I went to a PT a few years back. He had me do this exercise to help me with my back issues. I had started doing them again a couple weeks ago, but I could tell I wasn't doing them right because I didn't feel the right muscle being worked. Now that I followed your tips, I was able to feel the right muscle workout

[@ChaplinPerformance]

Awesome!!

[@gailreed6399]

Same. Excellento!!

[@minervamayberry3758]

Whoa. Before this video, it would take 20 or more reps to feel the glute. Your video had my glute on fire after 5 reps. Thank you!!!

[@ChaplinPerformance]

You are very welcome!!!

[@Paloma-vl2xc]

Thank you so much. This really helped me so much doing this exercise properly. I was in so much pain doing this initially

[@AlecRoques]

Best explanation of this exercise that I have found. Very detailed and clear, thank you!

[@ChaplinPerformance]

Thanks so much for watching!!

[@PrabhsimranSingh15]

The content is pure 'spot-on' money. Thank you for sharing this knowledge.

[@ChaplinPerformance]

Glad you think so! Thanks for watching!

[@carolinew951]

Thank you. I was given the clam to do but I was always unsure if I was doing it right. These are fantastic tips.

[@ChaplinPerformance]

Glad it was helpful!

[@wrc1k]

Thanks for improving the lives of others. Much appreciated!!!

[@ChaplinPerformance]

You are very welcome!! Hopefully it is helpful.. Have a great one!

[@conniecunningham278]

clamshells have always destroyed me. Never could figure it out and felt ridiculous refusing to do them. But as a farmer? I dont have time to be laid up. I will try these suggestions and thanks for explaining it so well.

[@melwil1980]

Thank you so much for this video! I knew I was doing them wrong when I felt no burn anywhere. After watching this video and adjusting quite a few things, I finally feel it in my glutes. Wouldn’t have been possible without your help. Thank you.

[@ChaplinPerformance]

You are very welcome!

[@craig2725]

You're so amazing at explaining !! God gave you such an excellent gift. Thank you for sharing !!

[@ChaplinPerformance]

Thank you very much! Appreciate you watching!

[@jimc7320]

Really Excellent Explaination! Thank You! I do these and they are great (you wouldn't think so for what it is). You precisely answered several question I had about this exercise.

[@sb9769]

This is so appreciated and a Huge help For correcting my form Thank You.

[@ChaplinPerformance]

You are most welcome!

[@philly5452]

Thank you ! Ive not felt clamshells before now, even with bands, weights. and I knew the hip hike didnt feel right 😂

[@beccstah77]

thank you! I was struggling to get my left glute to engage now I can feel it working and not the back of my leg

[@ChaplinPerformance]

Love that! Thanks for watching!

[@mezzofeldenkrais6131]

Thank you. Well explained.

[@ChaplinPerformance]

🙌🏼🙌🏼

[@lindasmith4527]

Great video! Thank you!

[@elliotmagic42]

This is so good. Im a personal trainer and this is super helpful. thank you!

[@heather4230]

thank you!

[@leslieseidman7565]

Really helpful. I was definitely making a couple of these mistakes. Silly suggestion: Please wear another color pants. When they're black, it's hard to see the position of your legs, at least on my screen. Thank you!

[@ChaplinPerformance]

Thanks for watching… and for the suggestion!! Glad you found it helpful!

[@GT40Ford]

Excellent advice. Thank you!

[@rickspalding3047]

Holy, I got so many problems, I never felt I was doing these right, I gave up years ago, I've been working on my apt and kyphosis, and wanted to try clams again where most of my pain comes from. I never realized how much cheating I was doing, I can barely do these with no resistance! Thanks

[@ChaplinPerformance]

You are most welcome!

[@maryjomagar7154]

As said before, 98% of your videos address my particular issues, which are much improved, much thanks to you. I have tried clamshells before, and I think I have been guilty of a few of these errors in execution. Maybe make clam chowder now before no more months with an "r."

[@ChaplinPerformance]

So happy to hear that. We have all been guilty of these. Hope you are able to get the feel without these mistakes!!

[@친절한박실장]

*thank you for ur video*

[@ChaplinPerformance]

You are very welcome!!!

[@sheanailor704]

Really want to learn this exercise. Didn't understand what you were pointing out on the skeleton at all, even though I have taken anatomy. 60 degree angle?? The whole thing would be much more understandable with a full skeleton. The first exercise (or the setup), not sure what you mean by top knee over bottom knee. I know that you know what you are talking about, but it is not totally clear to the average person. Understanding things like pelvis up and pelvis down would be more clear with a skeleton. Also, the video would be clearer if you had not worn black pants on a black table. We need to see the contrast to tell where the knees are supposed to go. Thanks for considering my feedback. Enjoy your videos though!

[@Alvun416]

Thank you so much I was doing it wrong the whole time!

[@kassandrasalinas567]

this was a great explanation

[@athanasiusanagnostou3973]

Gregg, you are the best!

[@ChaplinPerformance]

Thank you my friend!!! Hope you are well!

[@jabon112]

Very helpful!

[@ChaplinPerformance]

Awesome! Glad it helped

[@ChaplinPerformance]

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration! Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/ Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/

[@djscratchnsniff]

thanks for the tips

[@jradziej]

This is an excellent explanation of this exercise! My right glut in on fire:-) thank you!

[@buttercoconut1624]

Thanks! My form was extremely bad before. I can now atcually feel my glutes!!

[@ChaplinPerformance]

You are most welcome!!

[@refinemelikesilver]

Wow this is great! Thank you!!

[@ChaplinPerformance]

Very much welcome!!! 🙏🏼

[@kiffen4492]

This was really helpful!

[@DavidJohnson-qs9mk]

Really helpful!

[@jamiewolf9167]

Very clear description and demonstration, thank you. Next time, consider wearing light colored pants. Black pants against a black table makes it difficult to determine details such as knee position in Mistake #1. Thanks!

[@ChaplinPerformance]

Thank you for watching and for the feedback!!

[@michellehixson2676]

Thank You !!!!

[@ChaplinPerformance]

You are so welcome

[@christinajin4718]

Thank you! Helped me so much!

[@ChaplinPerformance]

You are very welcome!!

[@SSY8913]

Even with your amazing tips, I still struggle when my left leg is the one being raised and lowered. I still feel a significant (good) burn primarily on the muscles on the lateral side of my leg, just superior to the knee.

[@ChaplinPerformance]

Often times, the left glute is already in a shortened or concentric state, and the left pelvis tends to be pushed forwards. This positions the hip musculature in a less than optimal position to create a useful contraction. The solution is often to not do the left side, to posteriorly tilt the pelvis, or even to shift the left hip slightly back (opposite of this video).

[@rebeckarafsby1442]

Thank you so much!! Very helpful!

[@ChaplinPerformance]

You are most welcome!

[@yayanono4833]

Awesome queues thanks!

[@ChaplinPerformance]

You are very welcome!

[@jocelynnnnnnn1]

Beautiful working on my anterior pelvic tilt do you have any content on that? Trying to get pelvic area and all adductor muscles workin and this tilt corrected

[@ChaplinPerformance]

Yes I have a lot of content on that actually

[@jocelynnnnnnn1]

Which ones do you recommend to start with? I’m thinking it’s all tight little range of motion and fluidity very still and bone oriented vs walking w muscles do to not being aligned I need stronger adductors and quads it’s like they don’t exist 🥴

[@rimrock1000]

Thanks for the RIGHT WAY TO DO CLAMSHELL.

[@ChaplinPerformance]

You are very welcome!

[@clairemullin9679]

Do you have any suggestions for hamstring exercises?

[@ChaplinPerformance]

Yes search my channel for how to do a hamstring bridge

[@sumatikapoor4128]

Very nice

[@zaklloyd4335]

This is excellent advice, but I am wondering how do I know which side is more important? I know nothing of anatomy, but because of my dodgy hip alignment, it feels like my left leg is longer than right and my centre of gravity is always favouring the right side. When I do the nose to pelvis in the mirror, it appears my belly button is to the right of centre. Or should I do both sides? Lying on left is definitely much tougher, so maybe I just answered my lengthy question

[@ChaplinPerformance]

When in doubt, do both and let them improve over time

[@michellekeenan6267]

Can you make a video on mistakes when doing side lying abductions?

[@ChaplinPerformance]

This is a good idea!! I might actually do that

[@Kyliethegreat]

Omg I'm doing it wrong from months, my chiropractor did say all these things, but i forgot. Thanks for making these videos, I can watch it over and over and correct my exercises.

[@ChaplinPerformance]

Glad I could be helpful!!

[@warriorcatsbooks5343]

I love this it's the first time when I actually do it correctly

[@ChaplinPerformance]

That is awesome!!!

[@seancaseo84]

Brilliant, how many reps , sets and how often?

[@ChaplinPerformance]

This depends on the situation and the person. Start with a few reps just a few times a week and see how you respond

[@seancaseo84]

@@ChaplinPerformance Thanks mate keep up the good work

[@mrstevek118]

What’s better for the glutes clams or bridge exercises

[@ChaplinPerformance]

Squats, deadlifts, and lunges are all better options that either one. Bridges edge out clamshells because they are more easily loaded among a few other things

[@ashleyhaley6322]

Can you do this again with different color pants? It’s hard to even see your knees cuz it blends in with the table

[@kathybolton3317]

Great explanation. One suggestion ..... wear light colored pants which will make it easier to see your positions as you explain them.

[@gestione_dello_stress]

Brilliant! I was doing it ALL wrong🥴 I was feeling it in the leg muscles. Now I feel it around the hip joint. Maybe the glutes just don't fire... I'll just repeat it looking at the video, but do you have any videos for glutes activation? I haven't moved for some time because of fibromialgia

[@ChaplinPerformance]

Hi there! I’d play with the position of the pelvis a bit more. If it is tucked under, you might get more glute. Another way is to put a towel under the opposite side rib cage.

[@gestione_dello_stress]

@@ChaplinPerformance thank you, I'll try both!

[@vardaansirohi6308]

Is this good for left aic pattern?

[@ChaplinPerformance]

Could be! Depends on the person!

[@renezavala5716]

I’ve been doing it wrong all my life! Thank you!!!!

[@ChaplinPerformance]

You are so welcome!

[@sourabhd05]

Please make videos for SI JOINT DYSFUNCTION Also, how to strengthen it so that repetitive dysfunction can be resolved

[@ChaplinPerformance]

I will my friend!! Thanks for watching!

[@leebaker2588]

@@ChaplinPerformance let me second that request . . . please Tom Baker, M.D. writing as a patient!

[@applesandoranges8079]

Thank you for your detailed explanation. My physical therapist Did Not explain half of what you said!...Modern day healthcare.

[@ChaplinPerformance]

Glad it was helpful!

[@eddie195777]

Will this exercise strengthen the pelvic floor? Thanks

[@ChaplinPerformance]

Depends on who you are and your relative level of fitness. If you are looking to strengthen the pelvic floor, I’d recommend squats over this movement.

[@eddie195777]

@@ChaplinPerformance I not young. Looking for an exercise that will help with incontinence and reduce the urge to urinate frequently. Thanks

[@soulkong]

So which angle should I aim for if I'm doing it to fix knee valgus?

[@ChaplinPerformance]

Knee valgus has more to do with how your body is positioned in space than isolated muscle activation activities. The angle here should work but it won’t be the be all end all.

[@soulkong]

@@ChaplinPerformance of course, I have other exercises in my routine, but I want to know if I'm doing the clamshell correctly. Thank you very much.

[@merdullah]

What if i need to reorient to same side?

[@ChaplinPerformance]

I’d go for more of a hinge variation

[@user-vk2ei5ze4y]

When im lifting my right leg up the outer side of my left thigh (the part that is touching the floor) is also kinda burning - its like im trying really hard (balancing myself?) to not rotate outward. Ive always thought its a 'good' thing, working out both left and right legs. Is this a bad thing? Lol

[@californiadreaming567]

It would help if you wore grey pants to see better. Thank you I watch several videos and yours was the best

[@ChaplinPerformance]

Appreciate the support! Grey pants for sure!

[@californiadreaming567]

@@ChaplinPerformance Or any color other than black

[@SSY8913]

This was very helpful! Life changing. My physiotherapist also Rx'd a glute bridge or hip thrust-type exercise, done on a mat on the floor. I feel like I'm overusing my back. Also an exercise in which I lay on the floor on my side and push one leg back - this does nothing for my glutes.

[@ChaplinPerformance]

Hip thrusts are good but they bias the extensor portion of the glutes which are lower. Even if you do not feel a lot of tension or burn in the glutes, they are definitely still activating. Feeling muscles does not equate with working them effectively and vice versa. As long as form is reasonable, you are likely getting a benefit!

[@ZodyZody]

The clamshell stirs up my sciatica like nothing else. O only do 20 on each side.

[@ChaplinPerformance]

I wouldn't necessarily focus on clams if they make your sciatica worse. Not that it's dangerous (because it likely isn't), but you'll get way more benefit from lengthened glute work like any deep squat or hinge variation.

[@eddiel8708]

I was told to leave a small space (off the floor) between the lower hip and the waist so as not cause 'Hiking the Top Hip'.

[@Royalnessa]

Can you Please redo this video with different color pants very hard to see your lower body movement with black fading into that table. Thank you for the video explanation!

[@aussiegreek4993]

Need to use the elastic band around the leg as after a few tries you don’t feel nothing in the glutes

[@AestheticFIN]

I think i have a serious weakness there since i cant do the level 1 type of clam shell. I can only lift the top leg just a little bit. Would it be beneficial for me to continue this or some other excercise better to get things going? Thanks!!

[@ChaplinPerformance]

I can’t say without assessing you but practice makes progress!

[@louisbray]

Thank you. Am I doing something wrong if I feel this in my hamstrings?

[@louisbray]

?

[@radiantgaming5715]

My right leg hurts more than my left. I am doing this to fix knock knees and I am worried of my right leg gets more fixed than my left what should I do?

[@ChaplinPerformance]

Hard to say without assessing you

[@nargisbbyounis]

Reorient to the opposite side… have no idea what that means… please explain… thanks

[@ChaplinPerformance]

google told me this... reorient = change the focus or direction of. So... change direction or focus of (your pelvis) to the opposite side. Makes sense?

[@nargisbbyounis]

@@ChaplinPerformance I’ll watch the video again and insert the simpler terminology 😀

[@nargisbbyounis]

No I didn’t really understand the reorient to the other side and why you need to do that, just me being a little slow I guess… so you could do this in the two positions as you say to target different glute areas … I get that part and will give it a whirl 👌

[@koziebartow]

Damn, I thought my PT knew what they were doing, but I think I have been doing it incorrectly. 😮

[@petermatus3385]

Should I do this exercise on both sides as you presented or left side should be done diferently. Thanks

[@ChaplinPerformance]

I really can’t say if you should do one or both sides without assessing you

[@Sam656TH]

Why are my hamstrings failing before glutes during this exercise?

[@ChaplinPerformance]

Probably have oriented your pelvis anteriorly or overdid the tuck by rounding excessively at the lumbar spine rather than a subtle tuck of the pelvis

[@Sam656TH]

@@ChaplinPerformance Thanks, yes I guess I "squeezed" the glute at the end of the movement you kinda feel like doing that at the top ... Quick question, is it ok to do both variations (your knees 90 degrees and standard 40 degrees) in same session i.e 1 set of 30 reps each. Also if you do it for pelvis reorination do you only do it on one side?

[@gayabele4]

great video but a little hard to see where your knees are with your black pants against the black table

[@ronjames6128]

Gluets? What happened to hip abductors?

[@katharinaharlow77]

It’s hard to see the positions when the background and pant legs are all black. Please think about Visual Contrast when demonstrating the exercises.

[@ChaplinPerformance]

Thank you

[@sendit3251]

Okay now I feel the burn after 3 reps I was doing them wrong Trying to fix my limp from a hip surgery

[@ChaplinPerformance]

Good luck!!

[@priyanshuvettori5179]

Me with keratoconus trying to differentiate btw table and pants

[@theadi339]

Probably all good tips. I don't understand what you were trying to to explain for tip #1. Unfortunately, your black pants blend in to the black table in the video, so it is not possible to see how you may have changed the position of your knees

[@ChaplinPerformance]

The right knee moves ahead of the left slightly

[@karenwoo93]

🎉🎉

[@GuidedWithLight]

Thx for the video! Tip for next video: don’t wear black pants on a black table.

[@ChaplinPerformance]

Thanks for the feedback!

[@conniecunningham278]

hi- its hard to see what you are doing with your lower body with your black pants on black table. Also I dont see what degree your legs are bent at. I have had horrible results with clamshell work- ie crippling pain. But also know I need to do them for bursitis. While my PT is working on other areas to help ignite the correct glute areas, there is ( apparently) nothing like the clam shell for this specific task. This is the first I have seen that I may be doing them subtlety incorrectly, but have never had specific detailed instructions like this and thus my wanting as detailed info as possible with body posture and position.

[@elainegriffin7593]

I think it would help if you weren’t wearing black pants! I found it hard to see your legs individually

[@ChaplinPerformance]

I will definitely take that into consideration. Thanks for the feedback!

[@DharmaGirl61]

I had not read your comment until I left my own with the exact same point which is I could not differentiate anything that he was doing from the beltline down because the pants are so dark and my eyesight at 60 is not what it was in my twenties. Thanks so much for sharing your experience because I hope he will listen and redo the video for those of us who need to see exactly what he is doing and see it clearly.

[@DharmaGirl61]

I needed the instructions that you give to have proper form and engage the right area but you're wearing dark black pants and my being 60, I actually cannot see what you're doing from your belt line down. I can see what you're doing on top and I can listen to you and try to retain it but it would be a lot better if you redid this video for those of us that are seniors or have poor eyesight for any other reason and more a lighter color, even gray a light gray something that would differentiate one leg from the other would be very helpful for us.

[@ChaplinPerformance]

Yes I will have to reshoot this at some point

[@WanderLust-Wonders]

This is such a small thing but I'm finding it difficult to see your knee position as you are wearing black trousers and laying on a black couch. :(

[@Ohlulu443]

I don’t trust him he not wearing gym pants😂

[@ChaplinPerformance]

Check out the recent videos lol

[@MicheleSakellaris]

Would much rather have seen how to do it properly and than all the ways not to do it properly!

[@boethia7367]

I am now more confused

[@ChaplinPerformance]

Sorry to hear that!

[@buster117]

My hamstrings do all the work. My glutes are lazy as usual....

[@ChaplinPerformance]

Likely just means your pelvis is forward… tuck that puppy back. Hamstrings are your friend

[@buster117]

@@ChaplinPerformance I have anterior pelvic tilt, do you think that's the Problem? Regular exercises don't seem to work.

[@graceloera5219]

Why do I only feel this in my quads?

[@ChaplinPerformance]

Pelvis is likely too far tilted forward

[@nashvillemusician815]

A thought: for future demos, please don't wear black pants. It is harder to see your body mechanics in black.

[@ChaplinPerformance]

Thank you for your feedback. I appreciate it!

[@nashvillemusician815]

@@ChaplinPerformance Thanks for taking the suggestion in the spirit in which it was intended. This is excellent content, & I learned alot from it. I view my physical therapist practically as a magician, lol, so I have the utmost respect for the work you do. I routinely watch videos of my exercises as occasionally a certain phrase or potential pitfall will jump out at me, & an exercise will suddenly make more kinetic sense to me. Namasté.

[@rattananihao]

Wear different color pant. I didn’t see the difference.

[@groawning1345]

I can't say I understood this lecture, my ears must be french