Beginner Clam Shells

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Clam Shells

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position:

Lie on your side, with legs stacked and knees bent at a 45-degree angle.

Step 3

Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.

Step 2

Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.

Step 4

Pause, and then return your upper leg to the starting position on the ground.

Pro Tip

Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis.

Basic Strength library

Clam Shells

For a more “in-depth” description, select the steps below.

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