Weighted Clam Bridge
Muscle Groups: Abductors, Glutes
Weighted Clam Bridge focuses on Abductors, Glutes, with Hips, Obliques working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Clam Bridge with proper form and technique.
- 1
Lie on your side with your legs stacked and knees bent at a 90-degree angle. Place a weight on your top thigh, just above your knee.
- 2
Engage your core and lift your top knee while keeping your feet touching, opening your hips. Hold for a moment at the top.
- 3
Lower your knee back down to the starting position without letting your pelvis roll back. Repeat for the desired reps before switching sides.
Tips for Success
These tips will help you perform Weighted Clam Bridge safely and effectively while maintaining proper form.
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Keep your hips stacked to avoid rotating your body during the lift.
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Control the movement; don’t rush it, as quick motions can lead to injury.
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Engage your glutes and core throughout the exercise for better stability and effectiveness.
Secondary Muscles
While Weighted 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 Weighted Clam Bridge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted 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.
