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Side Lying 90 Degrees Hip Clam Alternative

12 substitute exercises that target the same muscles

1
Standing Side Leg Raise demonstration

Standing Side Leg Raise
2
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
3
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
4
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
5
Swim Leg Circle demonstration

Swim Leg Circle
6
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) demonstration

Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
7
Glute Bridge Hip Abduction demonstration

Glute Bridge Hip Abduction
8
Side Bridge Hip Abduction demonstration

Side Bridge Hip Abduction
9
Side Plank Leg Lift demonstration

Side Plank Leg Lift
10
Kneeling Leg Half Circle demonstration

Kneeling Leg Half Circle
11
Roll Hip Lat Stretch demonstration

Roll Hip Lat Stretch
12
Double Pigeon Pose demonstration

Double Pigeon Pose

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Side Lying 90 Degrees Hip Clam trains

Primary Gluteus Medius

Secondary Gluteus Maximus Obliques Tensor Fasciae Latae

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