Side Lying Clam

Instructions

1
Lie on your side with your body in a straight line from head to feet, supporting your upper body on your forearm and elbow, with your lower leg bent for stability and your hips stacked vertically
2
Position your upper leg extended straight out in line with your torso, keeping your core engaged and maintaining neutral spine alignment throughout the movement
3
Slowly lower your upper leg down toward the ground in a controlled manner, allowing the hip flexor to lengthen while maintaining side plank position without rotating your torso
4
Drive your upper leg back up to starting position by contracting the quadriceps and hip flexors, squeezing at the top before performing the next repetition
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Femoris growth, the Side Lying Clam stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Side Lying Clam
  • Cable Side Lying Clam
  • Banded Side Lying Clam

Frequently Asked Questions