The Clam
The main purpose of the clam exercise is to target your glutes. In many cases, weak glutes are the main cause of knee strains or injuries because it might lead to too much tension on knee joints. Thus, strengthening your buttocks would be helpful in alleviating the impact on your knees. First, you need to lie down on one side. Bend your knees and hips so that they create a right angle, with your feet, hips, and shoulders aligned. Keep your feet together, then lift up the top knee as far as you can, then lower it slowly. Keep this position for 3 to 5 seconds and do it 10 to 25 times, two sessions per day. Make sure to do it on both sides of the body. [2]
