Side-Lying Clamshell

1. Find a comfortable space on the floor and lie down on your side. Ensure the side you are lying on is aligned straight, from your head through your spine down to your feet.

2. Bend your knees at a 90-degree angle and stack them on top of each other, while keeping your feet in line with your spine.

3. Place your resting arm out straight for support and your other hand in front of you for balance.

4. Engage your core to stabilize your spine and pelvis.

5. Keeping your feet together, raise the upper knee while keeping the lower knee in contact with the floor. This movement should be done without rocking your hips or pelvis, and you should feel the muscles working on the side of your hip/glutes.

6. Slowly lower the knee back down to the starting position to complete one repetition.

7. Perform the desired number of repetitions, then switch sides to ensure that both hips get an equal workout.

Remember to maintain control throughout the movement and focus on proper form over the number of repetitions. The goal is to target the muscles effectively, not to rush through the exercise.

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