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Glute Activation Exercises


Updated June 18, 2014

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Glute Activation Exercises: Side Lying Hip Abduction - Clam Exercise
Clam Exercise - glute medius activation exercise

Clam Exercise - glute medius activation

E. Quinn
The first three exercises for glute activation specifically target the gluteus maximus, the prime mover during hip extension. This next exercise targets the gluteus medius, which fires during hip abduction and rotation. To isolate the glute medius, use the clam exercise.

The Clam Exercise

  • While lying on your side, keep both knees bent and flex the hips to 30 degrees.
  • While keeping your heels touching and pelvis still, open your knees by contracting your glute medius. This is a very slow, small and targeted movement.
  • Place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
  • Repeat the movement slowly 10 to 15 times and switch sides.
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