Side Lying Clam And Kick

Muscles worked

Setup

1. Lie on your side on a flat surface with your hips and knees stacked at a 45-degree angle.
2. Rest your head on your bottom arm or a small pillow to maintain a neutral neck.
3. Place your top hand on the floor in front of your chest or on your hip to monitor pelvic alignment.
4. Ensure your heels are in line with your glutes and your hips are stacked vertically.

How to do it

1. Keeping your feet touching, lift your top knee as high as possible without rotating your pelvis backward; exhale during this phase.
2. While holding the knee high, extend your top leg straight out until the knee is fully locked, squeezing the quadriceps.
3. Bend the knee to bring your feet back together while keeping the top knee elevated.
4. Lower the top knee back to the starting position with control and repeat for the desired reps before switching sides.

Form checklist

• Keep your hips stacked vertically; do not let the top hip roll backward during the clam or kick.
• Maintain a small space between your waist and the floor to ensure a neutral spine.
• Move with a slow, controlled tempo rather than using momentum.
• Keep your core engaged throughout the entire range of motion.

Pro tips

• Place your hand on your gluteus medius (the side of your hip) to feel the muscle contract as you open the clam.
• During the kick phase, lead with your heel and pull your toes toward your shin to maximize tension in the leg.

Make it harder

• Place a mini-resistance band just above your knees to increase the load on the glutes.
• Perform the movement while holding a side plank on your forearm to engage the core and bottom-side glutes simultaneously.

Frequently asked

What muscles does the side lying clam and kick work?

The side lying clam and kick primarily targets the glutes and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the side lying clam and kick?

The side lying clam and kick requires no equipment — just your body weight.

Is the side lying clam and kick good for beginners?

Yes. The side lying clam and kick is a beginner-friendly movement and a strong foundation to build on.

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