Exercise
Clam
BeginnerSide-lying hip external rotation exercise for glute medius activation.
Setup instructions
Lie on your side with hips stacked and knees bent in front of the body. Keep the feet together and the pelvis still. Rest the head on the bottom arm or a pillow.
Breathing cues
Exhale to open. Inhale to close.
Movement steps
- 1Exhale to open the top knee without rolling the pelvis back.
- 2Inhale to close the knees with control.
- 3Keep the feet touching throughout.
- 4Repeat and switch sides.
Common mistakes
Rolling the pelvis back to lift higher; separating the feet; rushing the movement; gripping the neck.
Safety notes
Use a small range if hip clicking appears. Pad the knees if needed.
Connections
Related exercises
FAQs
Is Clam beginner-friendly?
Yes. Clam is widely used in beginner and rehab-focused Pilates.
What muscles does Clam work?
Glute medius and minimus externally rotate the hip; core keeps the pelvis quiet.
What is Clam good for?
It activates lateral hip stabilisers for walking, running, and side-kick work.
How far should I open the knee?
Only as far as the pelvis stays stacked and the movement stays controlled.