Side Lying Clam and Kick - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side Lying Clam and Kick

Step by step instructions, muscle activation and variants for the Side Lying Clam and Kick.

EasyGlutesOuter thighs

About this exercise

The side lying clam and kick combines the classic clamshell hip abduction with a straight-leg kick, providing a compound glute and hip activation sequence. The clamshell portion targets the glute medius, while the kick extends the movement to challenge the glutes and outer thighs through a greater range of motion. It is a popular warm-up and rehabilitation exercise for hip strength and stability.

How to Perform

  • Lie on your side with hips stacked, knees bent at about 45 degrees, and head resting on your lower arm
  • Keeping the feet together and pelvis stable, rotate the top knee upward like a clamshell opening
  • At the top of the clam, extend the top leg straight out in a kick, maintaining hip alignment
  • Bring the leg back to the bent-knee clamshell position before lowering back to the start
  • Keep the core engaged throughout to prevent the hips from rolling backward
  • Complete all reps on one side, then switch

Muscle Activation

Primary
GlutesOuter thighs
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Side Lying Clam and Kick

The Side Lying Clam and Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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