Side Lying 90 Degrees Hip Clam and Kick
Expert Advice
Control the movement throughout the exercise and focus on keeping your core engaged to maintain proper alignment.
How-to-do Steps
- Lie on your side with your hips and knees bent at 90 degrees, and your feet together.
- Lift your top knee as in a regular clam, then extend that leg straight out at hip level.
- Bring the leg back to the bent position, then lower the knee to close the clam.
- 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 and Kick 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 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side Lying 90 Degrees Hip Clam and Kick work?
Side Lying 90 Degrees Hip Clam and Kick 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 and Kick?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side Lying 90 Degrees Hip Clam and Kick suitable for beginners?
Side Lying 90 Degrees Hip Clam and Kick is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
