Things Your Glutes Can Do Besides Just Grow (and Why Clamshells Fall Short)
clamshells functional training glute medius glute training glutes hip stability pelvic floor Oct 17, 2026
What your glutes can do besides just grow
- Stabilize the hip in all directions, not just hip extension.
- Support the function of the pelvic floor by doing their share of the work.
- Propel us forward (acceleration) and slow us down with control (deceleration).
- Generate power in all directions.
- Support the knee, ankle and foot.
But only if you train them for function
All of this can only happen if you are also training the glutes for function, which means considering the motions of the hip and pelvis when training.
Clamshells were designed to isolate the glute medius, to target a muscle that wasn't doing its job. But isolating muscles will rarely fix any problem, and could potentially make it worse. Instead, we can use exercises that integrate with the whole body and improve function in all directions.
There is absolutely nothing wrong with wanting a bigger or more toned backside. But when it comes to sport and being able to move well, that's not the end game.
Watch more
Hack for more glute activation?!
Keep exploring
Try my free Spinal Health in Motion course, move with me in weekly Alchemy classes, or learn the full approach in Empowered Performance.
Check out all the ways you can learn with me.
Categories
All Categories #achillestendonitis #alchemystrength #anatomytrains #anteriorobliquesling #asstograss #asymmetry #atgsquats #athletictraining #bodyrestoration #breathing #breathpractice #bunions #buttwink #cognitivebias #coreexercises #criticalthinking #crossbodyconnection #diaphragmaticbreathing #dns #dynamicmovement #ego #ehlersdanlos #externalobliques #fightorflight #fitnesseducation #fitnessindustry #footpain #footpainrelief #footpron #footpronation #footsupination #foottripod #frc #functionalexercise #functionalpatterns #functionaltraining #gluteexercises #glutemax #gluteusmedius #gluteworkout #higharches #hingeysquat #hipimpingement #hipinternalrotation #hipmobility #hippinching #hiprangeofmotion #hypermobility #internalobliqeus #jointrangeofmotion #knowledge #labraltear #legday #legworkout #lowbackpain #lowerbodyworkout #mindfullnesspractice #mindfulness #mobilityexercises #mobilityroutine #movementtheory #obliquesling #parasympathetic #pelvicdiaphragm #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloortightness #physicaltherapy #plantarfascitis #posteriorchain #posteriorobliquesling #posturalrestorationinstitute #pri #pronationdrills #pushups #relativemotion #respirationdrills #restanddigest #ribcage #sacralcounternutation #sacralnutation #scapularwinging #serratusanterior #shifthealth #shoulder #shoulderexercises #shoulderhealth #shoulderimpingement #shouldermobility #shoulderrangeofmotion #sijointdysfunction #sijointpain #socialmedia #spinalengine #spinalmechanics #spinehealth #spirallines #squatbiomechanics #squats #squatwedges #stackedposition #strengthandconditioning #strengthexercises #strengthtraining #supination #sympatheticdrive #thomasmyers #thoracicdiaphragm #thoracicrotation 360 breathing active range of motion ankle ankle dorsiflexion ankle mobility ankle stability anterior pelvic tilt anti-rotation arch arch strength arch support assessment athletic performance balance biomechanics biotensegrity bottom up exhale breathing breathing cues breathing exercises breathing strategies bunions calf raises cervical spine clamshells co2 tolerance coaching compensation patterns constraints core core canister core exercises core training cueing dead bug deep neck flexors diaphragm diaphragm breathing diaphragmatic breathing diastasis dorsiflexion elasticity eversion exercise programming exercise selection fitness education fitness membership fitnesseducation flat feet foot exercises foot health foot mechanics foot mobility foot pain foot pronation foot strength footbiomechanics functional training gait gaitcycle glute activation glute clenchers glute exercises glute medius glute strength glute training glutes hamstring exercises hamstrings heel raises hemi-diaphragm high arches hip abduction hip extension hip flexor stretch hip hike hip hinge hip internal rotation hip mobility hip shift hip stability hip thrusts infrasternal angle internal obliques intra-abdominal pressure inversion kegels knee biomechanics knee instability knee mobility knee pain knee stability knee valgus low back pain lower limb mobility lower limb strength medial hamstrings metatarsal heads mid back mobility exercises movement assessment movement quality navicular drop neck pain neck tension onlinefitnesscourse over pronation pallof press pelvic floor pelvic floor cueing pelvic organ prolapse pelvis position personal training phases of gait pickleball plyometrics pogo hops posterior tibialis postpartum posture pregnancy pressing pressure management prolapse pronation pronation drills psoas pursed lips breathing relaxation rib cage mechanics rib flare scapula scm serratus anterior shoulder mechanics shoulder mobility si joint si joint pain side bend single leg exercises single leg hinge spinal extension split squat split squats suction up breathing suction up exhale supination talus glide tibial internal rotation tibial rotation tibialis posterior tight hips transverse arch twisted leg upper cervical flexion upper cervical spine upper traps warm up workout warm up zone of apposition