Side Lying 90 Degrees Hip Clam
Gym Exercise Card
Equipment
The side lying 90 degrees hip clam exercise targets the glute muscles, particularly the gluteus medius, by resisting external rotation of the hip. It is beneficial for improving hip stability and strength, and is often used in rehabilitation and warm-up routines.
How to do it
- Lie on your side with your hips and knees bent at 90 degrees.
- Keep your feet together and support your head with your lower arm.
- Engage your core and lift the top knee without moving your pelvis.
- Lower the knee back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary Gluteus Medius
Secondary Gluteus Maximus Obliques Tensor Fasciae Latae
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