How to do a Clam
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Clam
Target muscles worked
Instructions for Proper Form
This bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
- Lie on your right side with your knees stacked upon each other and bent to 90 degrees with the heels still aligned with your shoulders and hips.
- Lay your head on your right arm to keep your neck in a neutral position.
- Place your left hand on your hip and raise your left knee, keeping the heels together.
- Your lower back should not rotate and the right knee should remain on the ground.
- Slowly return your left knee back to a stacked position with your right knee.
- Repeat on the opposite side.
Sets & Reps Calculator
Average Clam standards by male, female, gender, weight, age and height
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- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
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Alternatives & Variations to Clam
1. Machine Hip Abductor
96.7 mSCORESWAPPED 14,537 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
2. Cable Hip Abduction
28.8 mSCORESWAPPED 2,951 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
3. Side Leg Raises
34.3 mSCORESWAPPED 2,068 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
4. Mini Loop Band Side-Lying Clam
43 mSCORESWAPPED 1,324 TIMESA variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.
5. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 1,313 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
6. Standing Hip Abduction
70.2 mSCORESWAPPED 856 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
7. Fire Hydrant Circle
65.2 mSCORESWAPPED 720 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
8. Standing Hip Flexor Stretch
1.9 mSCORESWAPPED 473 TIMESStanding Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
9. Mini Loop Band Side-Lying Hip Abduction
53.2 mSCORESWAPPED 450 TIMESA resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.
10. Dumbbell Fire Hydrant Circle
55.1 mSCORESWAPPED 448 TIMESThis exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.