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[S30] an exercise for strengthening the glutes and improving hip mobility

Clamshells are a great way to strengthen your glutes and improve your hip mobility.

How do I do it?

Lying on your side with your knees together and slightly bent, slowly lift up your top knee away from your supporting leg. You only need to lift your top leg 3-4 inches up. Be sure that your ankles stay touching the whole time and that your hips do not move.If your hips rotate or move, try lessening the range of motion. Repeat on the other side.

How will this help my riding?

It’ll help your riding by strengthening your glutes which will improve your stability in the saddle. It’ll also help to loosen your hips, which will let you move with your horse’s movement.

What does this exercise target?

Clamshells strengthen both the gluteus medius and gluteus maximus while also improving hip mobility.

What should I be careful of?

The most common mistake is for the hips to rotate, which lessens the effectiveness of the exercise. Be sure that your hips remain level and flat, stacked directly on top of each other.  Watch for your top hip to rotate forwards in front of the supporting hip or back behind it.

Before starting any new exercise or training regime, we advise you to consult a physician, doctor, physiotherapist or other expert. The plans and exercises presented here and on the BLACKDOG Equestrian App are for guidance only and they do not offer advice on which you should rely. The App and the Services have not been developed to meet your individual requirements.

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