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 side with your knees bent at a 90-degree angle and stacked on top of each other, feet also stacked.
- 2
Rest your head on your bottom arm and place your top hand on your hip or the floor in front of you for balance.
- 3
Engage your core and glutes, then lift your hips off the floor, keeping your knees bent and feet together.
- 4
While holding your hips elevated, slowly lift your top knee towards the ceiling, keeping your feet touching.
- 5
Pause briefly at the top of the movement, squeezing your glutes and outer thigh.
- 6
Slowly lower your top knee back down to meet the bottom knee, maintaining the hip lift.
- 7
Finally, lower your hips back to the starting position on the floor.
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.
