Side Lying Clam and Kick
Expert Advice
Control the movement throughout to keep tension on the glutes and avoid using momentum.
How-to-do Steps
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Keeping your feet together, lift your top knee up like a clamshell opening.
- Extend the top leg out in a kicking motion while keeping the knee raised.
- Return to the clamshell position and lower your knee.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Side Lying 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 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Lying Clam and Kick work?
Side Lying 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 Clam and Kick?
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 and Kick suitable for beginners?
Yes, Side Lying Clam and Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
