Side-Lying Clam
Side-Lying Clam is a unilateral lower body and mobility exercise training the hip across the frontal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip
Demo video
01
How to perform it
- 1Lie on your side with hips stacked and knees bent to approximately 90 degrees, feet together. Keeping your feet touching, lift your top knee up toward the ceiling as high as possible without rotating your pelvis backward. Breathe out as you lift and in as you lower, performing slow and controlled repetitions to target hip external rotation endurance. Avoid letting your pelvis roll back — feel the work in your glute and hip external rotators, not your lower back.
02
Training profile
Fascial lines
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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