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CLAMS EXERCISE. Clams help strengthen the glutes, which is really important when it comes to removing excess pressure from the knees. When your glute muscles are weak, a heavier load is taken on by your leg muscles and knee joints, which can lead to strain and pain. The clamshell exercise can specifically help to strengthen the gluteus medius, which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis. Clamshell exercises can help to balance the muscular effort between your inner and outer thighs and your pelvic floor. These are the procedures on how to do it. 1. Begin lying on your side, propping your head up with your arm. 2. Bend your hips at 45 degrees and your knees at 90 degrees, resting one leg on top of the other. 3. Now lift your top leg, keeping your toes together. You should feel you glutes engage. 4. Repeat for 10 on each leg with 3 sets.