Side Lying Clam

1. Start in a side-lying position with the hips bent about 135 degrees and the knees bent at about 90 degrees. The neck rest on the arm on the ground. The other arm is braced on top of the hip.

2. With the heels touching each other, rotate the top hip up. Be sure to move at the hips. Don’t lean to one side or move at the spine. The heels stay together for the entire set.

3. Return to starting position. Complete the desired number of repetitions and repeat on the other side.

Primary: gluteus maximus

Secondary: Deep-hip external rotators (piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus, quadrates femoris)

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