At Gumsaba we incorporate corrective exercises during the warm ups and often throughout the workouts to enhance the symbiotic relationship of joints, tendons, ligaments, muscles and fascia. Under developed glute muscles are common. They cause a ripple effect down the posterior chain which can lead to a whole slough of injuries from knee pain, to back pain and more.

Clamshell is one of my favorite corrective exercises because its simple and super effective at firing the gluteus medius and maximus. Anyone can clamshell! Today we will talk about the this exercise with hips in flexion. You can look forward to learning the clamshell with hip in neutral position this week during class which will get you really fired up!

Ideally done with a band, this can be done without as long as you move mindfully and pretend the band is there! 

  1. Lie on your side as shown in the video below. Support your head and make sure your heels are in line with your hips and shoulders.
  2. Resisting with the lower leg, lift the top leg as much as possible WITHOUT allowing the hips to shift toward the sky. TIP: Imagine that your frontal hip points are two headlights and they need to shine straight forward, not up to the sky. 
  3. Repeat 3 sets of 10 on this side before switching sides.


Gumsaba Fitness Class schedule Wednesday 3/9/16

5:30AM Sunrise Danville Womens only class – Coach Karen – Chip Humpday

6AM Sunup Moraga Womens only Class – Coach Briana – Chip Humpday

8:15AM Sunshine Moraga Womens only Class – Coach Briana – Chip Humpday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Chip Humpday

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach Piper – Chip Humpday

11:00AM Cytosport In Trinity In Meditation – Coach Michelle (private class)

12:00PM Cytosport Next Level In Trinity – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)