Instructions

1

Lie prone (face down) on the floor or bench with body fully extended and straight from head to heels. Position hands on the ground slightly wider than shoulder-width with palms facing down beneath the shoulders.

2

Engage core and glutes to maintain a rigid plank position. Elbows should be close to the body at approximately 45 degrees from torso. Keep head neutral aligned with spine.

3

Lower your body by bending the elbows, bringing your chest toward the floor while maintaining a straight line through the body. Elbows track back and slightly out. Continue lowering until chest is approximately 1-2 inches from the floor, feeling the stretch in the biceps and chest.

4

Press through palms and flex biceps to drive body back up to starting position. Extend elbows fully at the top while maintaining core tension and rigid body alignment. The biceps are heavily recruited during this pressing movement.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Side Lying 90 Degrees Hip Clam and Kick is an incredibly effective Strength, Stretching movement designed to fully engage the Biceps Brachii. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Biceps Brachii.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.

Pro Tips

If you feel this primarily in your joints rather than the Biceps Brachii, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major to maintain control of the Body weight.

Exercise Variations

Dumbbell Side Lying 90 Degrees Hip Clam and Kick
Cable Side Lying 90 Degrees Hip Clam and Kick
Banded Side Lying 90 Degrees Hip Clam and Kick

Beginner Tips

If you are new to the Side Lying 90 Degrees Hip Clam and Kick , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Lying 90 Degrees Hip Clam and Kick