Lying Hover Leg Clap (Abduction)
Expert Advice
Focus on controlled movements and avoid using momentum to ensure maximum glute activation.
How-to-do Steps
- Lie on your side with legs stacked and body in a straight line.
- Lift the upper leg while keeping it straight, then clap your hands underneath the lifted leg.
- Bring the leg back to the starting position without letting it touch the lower leg.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Lying Hover Leg Clap (Abduction) primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Hover Leg Clap (Abduction) work?
Lying Hover Leg Clap (Abduction) primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Hover Leg Clap (Abduction)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Hover Leg Clap (Abduction) suitable for beginners?
Yes, Lying Hover Leg Clap (Abduction) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
