Side Lying Clam

Side Lying Clam


The side lying clam exercise involves lying on your side with your knees bent and feet together. You then lift your top knee while keeping your feet together, engaging your glute muscles. This exercise helps to strengthen the hips and improve stability.

Muscle Group

Equipment Required

Side Lying Clam Instructions

  1. Start by lying on your side with your legs bent at a 90-degree angle and your feet together.
  2. Place your top hand on your hip and your bottom hand on the floor in front of you for support.
  3. Keeping your feet together, lift your top knee as high as you can without moving your pelvis or lower back.
  4. Hold for a few seconds at the top of the movement, then slowly lower your knee back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat the exercise on the other side.

Side Lying Clam Form & Visual

Side Lying Clam

Side Lying Clam Benefits

  • Strengthens the gluteus medius muscle
  • Improves hip stability and balance
  • Helps prevent knee and hip injuries
  • Can alleviate lower back pain
  • Can be done with minimal equipment and space

Side Lying Clam Muscles Worked

  • Gluteus medius
  • Gluteus minimus

Side Lying Clam Variations & Alternatives

  • Side Lying Clam with Resistance Band
  • Side Lying Clam with Dumbbell
  • Side Lying Clam with Ankle Weights
  • Side Lying Clam with Foam Roller
  • Side Lying Clam with Stability Ball