Side Clamp
Expert Advice
Keep your hips stacked and body in a straight line from head to heels to ensure proper alignment and muscle engagement.
How-to-do Steps
- Lie on your side with your legs extended and feet stacked.
- Prop yourself up on your elbow, ensuring it is directly beneath your shoulder.
- Lift your hips off the ground, forming a straight line with your body.
- Hold this position, keeping your core and glutes tight.
- Lower your hips back down to the ground with control.
- Repeat for the desired number of repetitions before switching sides.
Track Side Clamp in FitAI
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Muscles Worked
Side Clamp 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 Side Clamp work?
Side Clamp primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Clamp?
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 Side Clamp suitable for beginners?
Yes, Side Clamp is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
