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Super Clam! We see people doing these incorrectly all the time. They can be a great exercise to strengthen the glutes and hips if done correctly. Common mistakes we see are people rocking back and forth during them, allowing the pelvis to rotate, leaving the upper body and core relaxed, etc.
There are various ways to do this exercise. The version we show is advanced. Pay attention to your form and if you cannot maintain it then step back to an easier version.
No matter which version you do be sure you keep the whole body engaged. Brace your core, press the forearm into the ground, don’t relax on it. Make sure your head and knee are lined up as if there were a metal rod going through the top of your head and out the knee. Find neutral pelvis. Press bottom knee down into the ground. You will get the most bang for your buck by turning this into a whole body exercise!
For an easier version keep the bottom hip on the floor. Maintain the same checkpoints I listed above though. For an intermediate version keep the heels resting together rather than lifting the leg (just lift the knee). The advanced version is shown in the video. If this still isn’t enough for you then toss a resistance band around the legs and give that a go. Only do the advanced versions if you can maintain all the checkpoints!
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