Side Lying Clam
Expert Advice
Keep your hips stacked and move only your knee to open and close the clam, ensuring that your glutes are doing the work without rocking your pelvis.
How-to-do Steps
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Rest your head on your lower arm and place your top hand on your hip.
- Keeping your feet together, raise your top knee as high as you can without moving your pelvis.
- Pause at the top, then slowly lower your knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Track Side Lying Clam in FitAI
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Muscles Worked
Side Lying 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
Glutes70%
Secondary
Quads30%
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 Clam work?
Side Lying Clam primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Lying 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 Clam suitable for beginners?
Yes, Side Lying Clam is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
