Side Lying Clam
Lie on your side with your hips and knees bent at a 45-degree angle, stacking your hips directly on top of each other. Rest your head on your bottom arm or support it with your hand, and place your top hand on your hip or the floor in front of you for stability.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus medius
- Gluteus minimus
Secondary muscles
- Tensor fasciae latae
- External obliques
Target muscles
- glutes
- hips
How to perform
- 1
Lie on your side with your hips and knees bent at a 45-degree angle, stacking your hips directly on top of each other.
- 2
Rest your head on your bottom arm or support it with your hand, and place your top hand on your hip or the floor in front of you for stability.
- 3
Keeping your feet together, engage your core and slowly lift your top knee towards the ceiling, rotating from the hip.
- 4
Ensure your hips remain stacked and do not roll backward as you lift the knee.
- 5
Pause briefly at the top, squeezing your glutes.
- 6
Slowly lower your top knee back to the starting position with control.
Safety & form
Train smart. Read these notes before adding heavy load.
