Side-Lying Clam Kick

1. Begin by lying on your side, with your head resting on your lower arm. Your legs should be stacked on top of each other, with knees bent to about a 45-degree angle.

2. Keep your feet together, and engage your core muscles to stabilize your spine.

3. Slowly lift your upper knee, keeping your feet touching, as high as you can without shifting your hips or pelvis. This movement mimics opening a clamshell, hence the name 'clam.'

4. Pause at the top of the movement, and then slowly lower your knee back to the starting position.

5. After completing the clam movement, extend the upper leg straight out in line with your body, executing a controlled kick upward.

6. Keep your foot flexed and your upper body still; the motion should come from the hip.

7. After reaching the peak of your kick, gradually lower your leg back to the bent-knee position, maintaining control throughout the movement.

8. Perform the desired number of repetitions, then switch sides and repeat the same sequence with the other leg.

Tips: Keep movements controlled and avoid using momentum. Ensure your hips stay stacked vertically and do not roll backward or forward during the exercise to maintain proper alignment. You can place your upper hand on the floor in front of your chest for stability. Breathe evenly throughout the exercise, and focus on form rather than the number of repetitions.

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