Side Lying 90 Degrees Hip Clam and Kick (female)

Side Lying 90 Degrees Hip Clam and Kick demonstration gif

Instructions:

  • 1Lie on your side with your legs at 90 degrees and feet together.
  • 2Keeping your feet together, lift the top knee like opening a clam.
  • 3Extend the top leg, keeping it at the height of the open clam.
  • 4Bend the knee bringing it back to the clam position.
  • 5Lower the knee, closing the clam. Repeat for set reps and switch sides.

Tips:

  • Keep your hips stacked directly on top of each other to focus on the hip muscles.
  • Resist the urge to roll your hips backwards.
  • Make your movements slow and controlled.
  • Keep your core engaged throughout the exercise.

Side Lying 90 Degrees Hip Clam and Kick Muscles Worked

Arms

Back

Core

Legs