Side Lying Clam
Gym Exercise Card
Equipment
The Side Lying Clam is a bodyweight exercise that targets the gluteal muscles, particularly the Gluteus Medius. It helps in enhancing hip stability, improving balance, and reducing the risk of knee and hip injuries.
How to do it
- Lie on your side with knees bent at a 90-degree angle and heels together.
- Rest your head on your lower arm and place the top arm on your hip.
- Engage your core and slowly lift the top knee while keeping your feet together.
- Pause at the top, then slowly lower the knee back down.
- Repeat for the desired number of reps, then switch sides.
Muscles worked
Primary Gluteus Medius
Secondary Gluteus Minimus Obliques Tensor Fasciae Latae
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