Side Lying Outward Knee Kick
Description
The side lying outward knee kick, also known as a clamshell, lies on the side and lifts the top knee while the feet stay together. The motion isolates the glute medius and hip abductors.
Equipment Required
Side Lying Outward Knee Kick Instructions
- Lie on your side with the knees bent at forty five degrees.
- Stack the hips and shoulders in line.
- Keep the feet together throughout the movement.
- Brace the core and engage the glutes.
- Lift the top knee away from the bottom knee.
- Stop when the hips begin to rotate backward.
- Squeeze the glute at the top of the rep.
- Lower with control and repeat for all reps then switch sides.
Side Lying Outward Knee Kick Form & Visual
Side Lying Outward Knee Kick Benefits
- Trains the glute medius and hip abductors.
- Improves hip stability for running and lifting.
- No equipment needed.
- Excellent warm up before squats and deadlifts.
- Carryover to single leg balance.
- Reduces knee valgus on heavy squats.
Side Lying Outward Knee Kick Muscles Worked
- Gluteus medius
- Gluteus maximus
- Tensor fasciae latae
- Obliques
Side Lying Outward Knee Kick Variations & Alternatives
- Clamshell
- Fire Hydrant
- Side Leg Raise
- Banded Lateral Walk
