Side-Lying 90-Degree Hip Clam
Strengthen your hips and glutes with the Side-Lying 90-Degree Hip Clam! Improve stability and prevent injury with this targeted exercise.
The Side-Lying 90-Degree Hip Clam mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: resistance bands.
Required Equipment
Side-Lying 90-Degree Hip Clam Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Side-Lying 90-Degree Hip Clam Variations and Alternatives
How to do the Side-Lying 90-Degree Hip Clam
Start by lying on your side with your legs stacked and knees bent at a 90-degree angle. Your hips should also be bent at a 90-degree angle.
Keep your feet together and rest your head on your lower arm, or you can use a pillow for comfort. Your top hand can rest on your hip or on the floor for balance.
Engage your core to stabilize your spine.
While keeping your feet together, raise your upper knee as high as you can without shifting your hips or pelvis. Avoid letting your top hip roll backward.
Pause briefly at the top with your knees apart.
Slowly lower your knee back down to the starting position to complete one repetition.
Perform the desired number of repetitions, then switch sides and repeat the exercise with your other leg.
Tips: - Make sure to keep the movement controlled and do not let your hips roll back during the exercise. - To increase resistance, a looped resistance band can be placed just above the knees. - Focus on using your glute muscles to perform the movement, rather than allowing momentum to take over.
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Side-Lying 90-Degree Hip Clam FAQs
What muscles does the Side-Lying 90-Degree Hip Clam work?
The Side-Lying 90-Degree Hip Clam mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Side-Lying 90-Degree Hip Clam?
Resistance bands.
What workout day should the Side-Lying 90-Degree Hip Clam go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying 90-Degree Hip Clam variations and alternatives?
Similar exercises include the Hip Clam, Side Clamp, Side Leg Kick and Side-Lying 90-Degree Hip Clam Kick.
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