Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Glutes

Glutes Muscle Anatomy Diagram

Side Lying Clam Overview

The side lying clam is an exercise used to isolate the glutes.

The side lying clam is a popular choice among those looking to activate their glutes as a warm up prior to their main compound lift.

Side Lying Clam Instructions

  1. Set up in a side lying position with your knees bent and your bottom arm under your head for support.
  2. Keep the heels together but raise the top knee by activating the glute.
  3. Slowly lower back to the starting position and repeat for the desired number of repetitions before switching sides.

Side Lying Clam Tips

  1. Shift the top knee forward slightly before raising it upward. This will help to enhance activation of the glute medius on the top leg.
  2. Watch that the lower back isn’t arched before completing repetitions, this will affect your ability to fully activate the glutes.
  3. Exhale as you lift the knee to keep the spine neutral and enhance abdominal activation.
0 Comments
Free Workouts & Expert Advice

Get a weekly email with the latest workouts, tools, expert guides and deals from M&S.