Clam Bridge
Muscle Groups: Abductors, Glutes
Clam Bridge focuses on Abductors, Glutes, with Hips, Obliques working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Clam Bridge with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides for support.
- 2
Lift your hips off the ground to form a straight line from your knees to your shoulders, engaging your glutes.
- 3
While keeping your hips lifted, open and close your knees like a clam, squeezing your glutes at the top of the movement.
- 4
Lower your hips back to the ground to finish the repetition.
Tips for Success
These tips will help you perform Clam Bridge safely and effectively while maintaining proper form.
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Keep your core engaged to support your lower back and maintain stability during the movement.
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Avoid letting your knees fall too far apart; control the movement to prevent strain on your hips.
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Make sure your hips stay level and don't twist as you lift and lower; this ensures proper form and effectiveness.
Secondary Muscles
While Clam Bridge primarily targets Abductors, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Obliques . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Clam Bridge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Clam Bridge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
