Side Lying 90 Degrees Hip Clam
Expert Advice
Keep your hips stacked and avoid rocking back during the movement to ensure maximum glute engagement.
How-to-do Steps
- Lie on your side with your hips and knees bent at 90 degrees, and your feet together.
- Keeping your feet together, raise your top knee as high as you can without shifting your hips.
- Pause at the top, then slowly lower your knee back to the starting position.
- Repeat for the desired number of repetitions before switching to the other side.
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Muscles Worked
Side Lying 90 Degrees Hip Clam 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 Lying 90 Degrees Hip Clam work?
Side Lying 90 Degrees Hip Clam 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 Lying 90 Degrees Hip Clam?
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 Lying 90 Degrees Hip Clam suitable for beginners?
Yes, Side Lying 90 Degrees Hip Clam is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
