How to perform Bodyweight Side Lying Clam with proper form
Starting Position
- Lie on Your Side: Position your body on one side, legs stacked on top of each other.
- Support Your Head: Rest your head on your lower arm, keeping your neck aligned with your spine.
- Knees Bent: Bend your knees at a 90-degree angle, keeping your feet in line with your hips.
Execution
- Feet Together: Keep your feet touching throughout the exercise.
- Lift the Top Knee: Without moving your pelvis, lift your top knee upwards as far as comfortable.
- Hold Position: Squeeze your glutes at the top of the movement for a brief moment.
- Lower the Knee: Slowly bring your knee back to the starting position, maintaining control.
Tips for Proper Form
- Keep Your Hips Steady: Avoid rotating your hips or pelvis during the movement.
- Engage Your Core: Maintain core engagement to stabilize your body.
- Breathe: Inhale as you lower your knee and exhale while lifting.
Common Mistakes
- Raising Feet: Avoid lifting feet off the ground; keep them touching.
- Pelvic Rotation: Ensure that your hips stay aligned and do not twist.
- Fast Movements: Perform the exercise in a slow, controlled manner for better engagement.
Variations
- Resistance Band: Add a resistance band around your thighs for increased difficulty.
- Straight Leg Clam: Extend the bottom leg straight while performing the exercise for added challenge.
Conclusion
Performing Bodyweight Side Lying Clams with proper form engages the hip muscles effectively and helps improve overall hip stability and strength.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes