Side Lying Clam

Exercise / Hip

How to Side Lying Clam

Side Lying Clam

1- Lie on your right side, bending both your hips and knees at a 45-degree angle. Extend your right arm so that it is in line with the body, and rest your head on it. Bend your left arm at the elbow and place the left hand on to the floor in front of you.

2- Keeping your neck straight, your hips and shoulders in line, and your feet touching, engage your core and begin lifting the knee of your left leg, rotating at your hip.

3- Lift your left knee as far as it will go without straining, keeping your hips aligned. Slowly lower your knee back to the start position, and repeat for the required number of reps before swapping sides.

Side Lying Clam Benefits

  • Side lying clam is a simple exercise that begins to tone the hips and thighs. This exercise works smaller and lesser-known hip muscle. It also teaches pelvic stability as the leg rotates inward and outward at the hip.


Muscles Worked in The Side Lying Clam

Target - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Tensor Fasciae Latae
muscle worked in the hip adduction machine