Side-lying clams is one of these exercises that doesn't look cool at all, but is absolutely fantastic if you want to get the gluteus muscles to work well.
This exercise is used to correct the hip and foot alignment so people can perform squats and single-leg squats, front lunges and side lunges properly. These movement patterns are also part of almost everybody's daily life. So if you do any sports or even just lift something off the floor at home then side-lying clams is for you.
- Lie on your side with your hips and knees bent, and feet together.
- Brace your core, and slowly rotate your left leg away from the floor.
- Keep both feet together throughout the movement, and rotate your hip as far as you can without moving the lower back.
- Return to the starting position.
Keep in mind:
- Keep the core tight and rotate from the hips versus the lower back. Hip range of motion may be limited at first.
- It may help to think about swivelling through your heel. This should facilitate better gluteal function.