Side Lying 90 Degrees Hip Clam

Side Lying 90 Degrees Hip Clam Exercise Description

The Side Lying 90 Degrees Hip Clam is a bodyweight hip external rotation exercise performed on your side with both hips and knees flexed to roughly 90 degrees. It targets the lateral hip, emphasizing the gluteus medius (posterior fibers), upper gluteus maximus, and the deep external rotators (e.g., obturator internus/externus, gemelli, quadratus femoris). With the pelvis stacked and the spine neutral, the movement isolates femoral external rotation while minimizing lumbar and pelvic motion. This helps develop lumbopelvic control and hip stability that carry over to single‑leg stance and lower‑body patterns requiring controlled knee and hip alignment. Keeping range only as high as you can maintain a still pelvis ensures the work stays in the intended musculature.

Muscle Groups: Glutes, Hips
Target Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Medius, Obturator Internus, Quadratus Femoris
Assisting Muscles: Gluteus Maximus
Stabilizing Muscles: External Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Extensors, Hip Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Hip, Upper Glutes
Movement Direction: Rotational
Muscle Position: Lateral, Posterior
Gender: Female

How To Do The Side Lying 90 Degrees Hip Clam Exercise

‘- Lie on your side with shoulders, hips, and knees stacked; support your head with your arm or a pillow.
– Bend hips and knees to about 90°, bringing knees slightly forward; align heels with your sit bones.
– Set a neutral spine and pelvis; lightly brace your trunk without holding your breath.
– Keep feet/heels together throughout; press the bottom knee gently into the floor for stability.
– Externally rotate the top femur to lift the top knee like opening a “clam,” avoiding any roll of the pelvis or twist through the low back.
– Stop when the pelvis wants to move; keep both ASIS (front hip bones) facing straight ahead.
– Lower the knee with control, maintaining contact of the feet and a steady pelvis.
– Keep neck and shoulders relaxed; avoid hiking the top hip or letting the top thigh drift forward.

Side Lying 90 Degrees Hip Clam Tips

‘- Stack shoulders, hips, and knees in a straight line to start, so the pelvis stays aligned.
– Bend hips and knees to about 90° and bring the knees slightly forward, keeping heels in line with your sit bones.
– Set a neutral spine and pelvis, then lightly brace your trunk without holding your breath.
– Keep your feet/heels touching the entire time to isolate external rotation at the hip.
– Gently press the bottom knee into the floor to create more stability before lifting the top knee.
– Lift the top knee by externally rotating the femur, and avoid any rolling of the pelvis or twisting through the low back.
– Stop lifting as soon as the pelvis wants to move so the work stays in the lateral hip musculature.
– Lower the top knee with control, maintaining heel contact and a steady, unmoving pelvis.
– Keep neck and shoulders relaxed, avoiding hiking the top hip or letting the top thigh drift forward.

Side Lying 90 Degrees Hip Clam Beginner Introduction

The Side Lying 90 Degrees Hip Clam is a bodyweight exercise performed on one side with both hips and knees bent to about right angles. It is centered on rotating the top thigh outward while the feet stay in light contact, so the action comes from the hip joint rather than the lower back. The setup places the shoulders, hips, and knees in a tidy stack and the spine in a comfortable, natural curve, creating a stable base for the leg to move from.

This movement emphasizes the outer hip muscles, upper glutes, and smaller deep hip muscles that guide hip rotation. Because the pelvis is meant to stay steady while the thigh turns, the drill highlights control through the hips and lower back. The limited, deliberate range encourages precise motion instead of large swings, which can help build steadiness that carries over to activities like standing on one leg or lower-body patterns where the hip and knee benefit from clear, well-aligned movement.