Side Lying Clam 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
None
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Lying Clam is a bodyweight exercise that primarily targets the glute muscles, helping to strengthen and stabilize the hips. This simple yet effective movement involves lying on your side with your legs bent at a 90-degree angle and your feet stacked. By keeping your feet together and lifting the top knee away from the bottom one, you engage the glutes to create the clamshell motion. This exercise is particularly beneficial for improving hip mobility, enhancing glute activation, and supporting lower body stability. It's a versatile option suitable for warm-ups, rehabilitation, or building strength in the glutes without requiring additional equipment.
How to Perform
Lie on your side with your legs bent at a 90-degree angle and your bottom arm comfortably placed under your head for support. Maintain proper alignment by stacking your hips and shoulders directly on top of each other.
Keep your feet stacked and pressed together, and focus on engaging your glutes to lift your top knee away from the bottom one. Ensure the movement is controlled, and avoid letting your hips rotate backward or forward during the exercise.
Slowly return your top knee to the starting position while maintaining tension in your glutes. Move deliberately to maximize muscle engagement and prevent momentum from taking over.
Repeat the motion for the desired number of repetitions, focusing on smooth and consistent form throughout. Once completed, switch to the opposite side and repeat the same steps to ensure balanced strength in both glutes.
To enhance the exercise, you can incorporate a resistance band around your thighs for added difficulty, but prioritize proper form over resistance to avoid strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move your top knee slightly forward before lifting it upward. This adjustment ensures better engagement of the gluteus medius on the working leg, maximizing the effectiveness of the movement.
Check that your lower back remains in a neutral position and is not arching during the exercise. An arched back can reduce glute activation and shift the focus away from the target muscles.
As you lift your knee, exhale steadily to help maintain a neutral spine and engage your core muscles for added stability throughout the movement.
Focus on controlled and precise motions, avoiding any compensations or unnecessary strain to ensure proper muscle activation and optimal results.
How Not to Perform
Avoid Rotating the Hips Backward or Forward: Keep your hips stacked directly on top of each other throughout the movement. Allowing your hips to rotate can shift the focus away from the glutes and reduce the effectiveness of the exercise.
Do Not Arch Your Lower Back: Maintain a neutral spine to prevent strain on your lower back. Arching the back not only reduces glute engagement but also increases the risk of discomfort or injury.
Don’t Use Momentum to Lift the Knee: Perform the movement slowly and with control. Swinging the knee upward uses momentum instead of muscle strength, which wastes energy and reduces the focus on the glutes.
Avoid Letting the Feet Separate: Keep your feet pressed together throughout the exercise. Separating them can decrease the activation of the glutes and compromise proper form.
Don’t Hold Your Breath: Remember to breathe steadily during the exercise. Exhale as you lift the knee and inhale as you lower it to enhance core stability and maintain control.
Avoid Over-Lifting the Knee: Raising the knee too high can cause your hips to tilt or rotate, which takes the tension off the glutes. Focus on lifting only as far as you can while maintaining proper alignment.
Don’t Rush Through Repetitions: Take your time with each repetition to ensure that the glutes are fully engaged. Rushing through the exercise can lead to poor form and diminished results.
Do Not Ignore Alignment of Shoulders and Hips: Ensure that your shoulders and hips remain aligned and stacked vertically. Misalignment can cause unnecessary strain on other areas and reduce the efficiency of the exercise.
Avoid Tightening the Neck or Shoulders: Relax your upper body, keeping the focus on your glutes. Tensing the neck or shoulders wastes energy and detracts from the target muscle.
Do Not Skip Warm-Up: Always warm up before starting this exercise to prepare your glutes and hips, reduce the risk of injury, and improve performance. Dynamic stretches or light activation exercises are ideal.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
