Side Lying Clam

Muscles Involved

The side lying clam exercise primarily targets the gluteus medius and gluteus maximus, which are critical for hip stabilization and strength. The gluteus medius, located on the outside of the hip, plays a vital role in abduction and pelvic stability. Additionally, the exercise engages the deep stabilizing muscles of the core, such as the transverse abdominis, which help support the lumbar spine during movement. Secondary muscles activated during this exercise include the hip flexors and the tensor fasciae latae, which assist in movement mechanics.

Top Mistakes

• Failing to keep the hips stacked: Many perform the exercise with their hips rotating backward, reducing the effectiveness of the glute activation.
• Lifting the knee too high: Raising the knee excessively can shift focus away from the glutes and engage the lower back unnecessarily.
• Not engaging the core: Neglecting to brace the abdominal muscles can lead to poor form and strain on the back.
• Rushing through the repetitions: Performing the exercise too quickly may compromise form and limit activation of the intended muscles.

Execution Tips

• Start by lying on your side with your knees bent at a 90-degree angle and your feet in line with your spine.
• Ensure your hips are stacked directly on top of each other to maintain proper alignments.
• Engage your core and keep your lower back neutral throughout the movement.
• Lift the top knee while keeping your feet together, ensuring the motion comes from the hip rather than the lower back.
• Hold the top position for a second before lowering slowly, controlling the descent to maximize muscle engagement.

Workouts

The side lying clam can be incorporated into a variety of workout routines. A suggested format could include 3 sets of 12-15 repetitions on each side, allowing adequate rest between sets. It pairs well with complementary exercises such as glute bridges, lateral band walks, and single-leg squats, enhancing overall glute strength and stability. This exercise can be included in lower body strength sessions, Pilates classes, or as part of a rehabilitation program for hip and knee issues.

Conclusion

The side lying clam is an effective exercise for strengthening the hips, improving pelvic stability, and enhancing athletic performance. By incorporating this movement into your fitness regimen, you can promote better alignment, reduce the risk of injury, and support overall lower body strength. As a low-impact exercise, it is suitable for individuals of all fitness levels, making it a versatile addition to any workout routine.