Side Lying Clam and Kick
Gym Exercise Card
Equipment
The Side Lying Clam and Kick exercise targets the hip abductors and improves hip stability. It combines the clamshell movement with a leg kick, enhancing strength and mobility in the gluteal region and outer thigh area.
How to do it
- Lie on your side with legs stacked and knees slightly bent.
- Support your head with one arm and extend the top arm out for balance.
- Lift the top knee while keeping feet together, then extend the leg straight and kick upward.
- Return the leg to the bent position, then lower the knee back to the start.
- Repeat for the desired number of reps before switching sides.
Muscles worked
Primary Gluteus Medius
Secondary Gluteus Maximus Obliques Tensor Fasciae Latae
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