Instructions:
- 1Lie on your side, with your hips, knees, and feet stacking on top of each other.
- 2Bend your knees to about a 90-degree angle.
- 3Keeping your feet together, lift your top knee as high as you can without moving your hips.
- 4Lower your knee back down to meet the other.
- 5Repeat the movement for desired repetitions, then switch sides.
Tips:
- Keep your core engaged throughout the exercise to ensure your hips remain stable.
- Avoid rolling your hips backwards or forwards.
- Exhale as you lift your knee, and inhale as you lower it.
- To increase the difficulty, consider using a resistance band.
Side Lying 90 Degrees Hip Clam: A Comprehensive Guide
The Side Lying 90 Degrees Hip Clam is a highly effective exercise that targets the hips and helps strengthen the muscles that support hip stability and mobility. This bodyweight exercise is suitable for individuals of all fitness levels and can be performed anywhere, making it a convenient addition to any workout routine.
To begin, lie on your side with your hips stacked and your knees bent at a 90-degree angle. Your feet should remain in contact with each other. This position not only helps to isolate the hip muscles but also maximizes the engagement of your glutes. As you perform the movement, you will find that the Side Lying Clam is often referred to in other contexts as the Hip Clam Shell exercise, emphasizing its similarity to the traditional clam exercise but with a variation that specifically targets the hips in a more effective manner.
Instructions
- Start by lying on your side, propping your head up with your lower arm and placing your upper hand on your hip for stability.
- Bend your knees at a 90-degree angle, keeping your feet together.
- Engage your core to maintain stability, and slowly lift your top knee while keeping your feet together.
- Pause at the top for a moment before lowering your knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Tips for Success
- Focus on moving slowly and with control, as this will enhance muscle engagement and prevent injury.
- Keep your hips stacked to avoid any rotation of the torso, ensuring that the focus remains on your hips.
- Incorporating resistance bands around your thighs can increase the challenge and effectiveness of the exercise as you progress.
- If you're new to the movement, start with fewer repetitions and gradually increase as you become more comfortable and stronger.
Integrating the Side Lying 90 Degrees Hip Clam into your fitness routine not only improves hip strength but also supports proper movement patterns that can enhance your overall physical performance. Remember to prioritize form over quantity for the best results!