Clams
Starting Posture
Lie on your side with your knees bent and stacked on top of each other. Keep your feet together.
How to Exercise
Keeping your feet together, lift your top knee towards the ceiling while keeping the rest of your body stable. Lower your knee back down and repeat. Do 20 reps on one side before switching to the other side.
Breath Control
Inhale as you lift your knee, exhale as you lower it back down.
Common errors
Common errors include lifting the knee too high, using momentum instead of muscle engagement, and not maintaining proper alignment.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your hips stacked on top of each other throughout the exercise. Focus on engaging your outer thigh and glutes to lift your knee.
Cautions
Avoid arching your back or twisting your torso during the exercise. Stop if you feel any pain or discomfort.