Hip Clam

1. Lie on your side with your hips and knees bent at a 45-degree angle. The legs should be stacked on top of each other.

2. Keep your feet together throughout the exercise. Rest your head on your lower arm or use a pillow for comfort, and place your top hand on your hip or on the floor for stability.

3. Without moving your pelvis or lower back, raise your upper knee as high as you can without separating your feet. Make sure the movement is driven by the hip muscles.

4. Hold the position for a moment at the top, ensuring you feel your glutes (hips) contracting.

5. Slowly lower your knee back to the starting position.

6. Perform the exercise for the desired number of repetitions before switching sides and repeating with the other leg.

This exercise is beneficial for targeting the glute muscles, specifically the gluteus medius and minimus, which are important for hip stability and strength. It's often used in rehabilitation settings to help recover from hip and lower back injuries or to improve hip joint strength and stability.

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