If neuromuscular control was NOT the culprit of one’s hip instability, I would bet my lunch money that it is due to hip WEAKNESS. Clam’s are a great way to isolate strengthening of the hip stabilizing muscles, especially the Gluteus Medius.
Gluteus Medius is more than just a hip abductor and external rotator; it is used as a dynamic stabilizer during single limb stance activities such as walking/jogging/step-downs.
Despite Clams being such a commonly used exercise, it is very easy to compensate with other muscles during this exercise.
Repitition 1- Performed with optimal mechanics. Similar amounts of Glut. Medius will be activated from 30-60 degrees of hip flexion. There is also an added muscle action cue, noticed with touching the muscle that is to be activated, this may help you recruit this muscle.
Repitition 2- Demonstrates compensation with Sidebending using the QL/core muscles.
Repitition 3- Demonstrates compensation by using momentum of my upper body to provide movement at the hip.
Repitition 4- Performed with optimal mechanics again. With pure movement at the hip joint, and you will feel the burn!
