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 knees bent at a 90-degree angle, stacking your hips, knees, and feet.
- 2
Place a dumbbell or weight plate on your top hip, holding it in place with your hand.
- 3
Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from your head to your knees.
- 4
Keeping your feet together, slowly open your top knee towards the ceiling, feeling the stretch in your outer hip and glute.
- 5
Pause briefly at the top of the movement, maintaining the hip lift and knee separation.
- 6
Slowly bring your top knee back down to meet the bottom knee, keeping your hips elevated.
- 7
Gently lower your hips back to the floor, returning to the starting position.
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.
