Side-Lying 90-Degree Hip Clam Kick
Strengthen your hips and glutes! This exercise targets those hard-to-reach muscles for better stability and a stronger lower body.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying on your side with your head resting on your lower arm or a pillow for support.
2. Bend your knees to a 90-degree angle and stack your legs one on top of the other.
3. Engage your core and keep your hips stable throughout the movement.
4. While keeping your feet together, lift the top knee up while keeping the bottom leg on the ground, like a clam opening.
5. When you've opened your knee as far as you can without rotating your hip or shifting your weight, pause for a second.
6. From there, extend the lifted top leg upward, straightening it at the knee to perform the 'kick' portion of the exercise.
7. Pause again briefly with your leg extended, then reverse the movement: bend your knee and return it to the 'clam' position.
8. Close your knee back down to complete one repetition.
9. Perform the desired number of repetitions on one side before switching to the other side.
10. Make sure to execute the movement in a controlled manner to maximize the engagement of the targeted muscle groups.
Remember to keep your movements controlled and try not to roll your hips back as you open and extend your leg. This exercise emphasizes quality and control over quantity and speed; ensure you feel the muscles working throughout the exercise.
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