Side Lying Clam

A targeted isolation exercise for the gluteus medius. It is essential for knee health, hip stability, and building lateral glute volume.

Exercise Details

Level: Beginner
Body Area: lower
Type: isolation

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abductors

Secondary

Glutes

Setup

Lie on your side with knees bent at 45 degrees. Stack your hips and feet. Support your head with your arm.

Instructions

1. Lift your top knee as high as possible while keeping your feet together.
2. Squeeze the glute at the top.
3. Lower slowly back to the start.
4. Avoid rolling your pelvis backward.
5. Switch sides.

Common Mistakes

1. Rolling the pelvis back.
2. Lifting the feet off the floor.
3. Moving too fast.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.