This exercise helps to strengthen the hip stabiliser muscles which is great for injury prevention and rehabilitation in the low back, hip and knee.
Watch the video below to see how to properly perform the side lying clam exercise and follow along at home.
Instructions
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- Lie on your side with your legs stacked one on top of the other and the knees bent at about a 45 degree angle. Rest your head on your lower arm for support. Alternatively you can prop yourself up with your arm or use a pillow.
- To prevent rolling backwards or forwards, engage the core by pulling your belly button towards your spine or imagine bracing yourself to expect a strong punch to the stomach.
- Keeping your feet together, slowly lift your top knee as high as you comfortably can.
- Pause at the top for 1-2 seconds, feeling the glutes (buttock muscles) engage.
- Slowly lower your knee back down to the starting position.
- Your clinician will advise how long to hold each position for as well as how many sets and repetitions to do.
- Remember to repeat on the other side.
Common Mistakes and Top Tips
- Keep your hips stacked on top of each other and your core engaged. If you rock forward or backwards too much, you may target the lower back instead.
- Keep each movement slow and controlled, trying not to use momentum to lift the knee.
Raising the knee excessively can compromise your form therefore, only lift the knee to a height that you can keep the proper alignment and keep the feet in contact with each other.
