Clam-Shell
(3.45)
through 11 votes
through 11 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Abductors![]() |
---|---|
auxiliary muscles: | Glutes![]() |
required: | Doable Without Equipment And Weights |
optional: | Fitness Mat, Resistance Band |
fitness level: | Easy |
exercise type: | Strength |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/muschel_clamshell1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/muschel_clamshell2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/muschel_clamshell1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/muschel_clamshell2Ahd.png)
Starting Position
- lay on one side
- the knees are bent to 45 degrees
- the upper leg lies exactly on the lower one
- feet together
- lay your head onto the lower hand
Correct Execution
- lift the upper knee as much as possible without moving the rest of the body
- the feet stick together
- hold the position for 3 seconds
- lower the knee and repeat execution
- switch sides and repeat with the same number of repetitions
tip for the workout
- you can impede the exercise if you use a resistance band