Hip Clam
Strengthen hips and glutes with Hip Clams. Improve stability and recover from injuries. A simple exercise with big benefits!
The Hip Clam mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Hip Clam Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
Hip Clam Variations and Alternatives
How to do the Hip Clam
Lie on your side with your hips and knees bent at a 45-degree angle. The legs should be stacked on top of each other.
Keep your feet together throughout the exercise. Rest your head on your lower arm or use a pillow for comfort, and place your top hand on your hip or on the floor for stability.
Without moving your pelvis or lower back, raise your upper knee as high as you can without separating your feet. Make sure the movement is driven by the hip muscles.
Hold the position for a moment at the top, ensuring you feel your glutes (hips) contracting.
Slowly lower your knee back to the starting position.
Perform the exercise for the desired number of repetitions before switching sides and repeating with the other leg.
This exercise is beneficial for targeting the glute muscles, specifically the gluteus medius and minimus, which are important for hip stability and strength. It's often used in rehabilitation settings to help recover from hip and lower back injuries or to improve hip joint strength and stability.
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Hip Clam FAQs
What muscles does the Hip Clam work?
The Hip Clam mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Hip Clam?
None. The Hip Clam is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Clam go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Clam variations and alternatives?
Similar exercises include the Side-Lying 90-Degree Hip Clam, Side-Lying 90-Degree Hip Clam Kick, Side-Lying Clam Kick and Side-Lying Clamshell.
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