Side Lying 90 Degrees Hip Clam And Kick
Side Lying 90 Degrees Hip Clam And Kick Exercise Description
The Side Lying 90 Degrees Hip Clam and Kick is a bodyweight lateral-hip drill performed with the hips and knees flexed to 90 degrees. It emphasizes the gluteus medius and minimus and the deep external rotators during the “clam” (hip abduction with external rotation), while the “kick” (knee extension with the hip held stable) increases the lever arm to challenge pelvic control. Upper fibers of the gluteus maximus assist with external rotation and abduction, and the quadriceps engage during the knee extension. Proper execution keeps a neutral spine and stacked pelvis so motion occurs at the hip and knee, not the low back. This variation is useful for practicing controlled hip abduction/external rotation under a flexed-hip position while maintaining lumbopelvic stability.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Obturator Internus
- Assisting Muscles: Gluteus Maximus, Gluteus Minimus
- Stabilizing Muscles: Internal 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: Multi-joint
- Muscle Location: Deep Hip, Upper Glutes
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Side Lying 90 Degrees Hip Clam And Kick Exercise
‘- Lie on your side with head supported; stack shoulders, hips, and ankles in a straight line.
– Flex both hips to about 90 degrees and both knees to about 90 degrees; bring knees slightly forward of the torso.
– Keep pelvis stacked and spine neutral; lightly brace the abdominals to stabilize.
– Keep heels together. Open the top knee (clam) by abducting and externally rotating the hip without letting the pelvis roll back.
– Pause briefly at the top, maintaining space between the knees and level hips.
– Without changing hip position, extend the top knee to straighten the leg (kick), reaching through the heel at roughly hip height.
– Keep the thigh aligned with the hip; avoid excessive toe turn-in or turn-out.
– Bend the knee to return to the clam position, then close the knees under control.
– Move smoothly; prioritize pelvic stability and controlled ranges over height.
– Breathe continuously; avoid holding your breath.
Side Lying 90 Degrees Hip Clam And Kick Tips
‘- Stack shoulders, hips, and ankles in a straight line when setting up on your side.
– Flex hips and knees to about 90 degrees and bring the knees slightly in front of your torso.
– Keep your pelvis stacked and spine neutral by lightly bracing your abdominals.
– Keep your heels touching as you open the top knee into the clam.
– Open the knee by rotating at the hip without letting the pelvis roll backward.
– Pause briefly at the top with space between the knees while keeping the hips level.
– During the kick, hold the hip steady and extend the knee, reaching through the heel at about hip height.
– Keep the thigh in line with the hip and avoid excessive turning in or out of the toes.
– Close the knees and return to the start position under control, moving smoothly.
– Breathe continuously throughout the movement instead of holding your breath.
Side Lying 90 Degrees Hip Clam And Kick Beginner Introduction
The Side Lying 90 Degrees Hip Clam and Kick is a bodyweight drill done on the side that blends hip strengthening with control of the lower back and pelvis. The body is arranged so the legs are bent at right angles, and the movement has two parts: a clam-like opening of the top leg followed by a straightening of that same leg into a small kick, while the rest of the body stays quiet. This pattern highlights how the hip and knee can move while the trunk remains steady.
This exercise targets the outer and deep parts of the glutes on the side of the hip, with help from the upper portion of the main buttock muscle. When the leg extends in the kicking phase, the quads on the front of the thigh join in and increase the challenge by lengthening the lever. The position encourages motion to come from the hip joint and knee rather than the lower back, making it a useful option for practicing precise side-hip action with a stable midsection.