Pilates Clam Kick

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Exercise overview

Training details

Abductors Glutes Quadriceps Core

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

01Lie on your left side with your hips stacked, knees bent, feet together, and head supported.
02Open your right knee without rolling your pelvis backward.
03Keeping the thigh still, straighten your right knee so the lower leg extends forward in line with the thigh.
04Bend the right knee again while maintaining the open clam position.
05Close your knees slowly, complete the set, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationClamshell

Related variationMini Band Isometric Clamshell

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Full Leg raise Comparable substituteSide Lying Leg Raise Comparable substituteStanding Side Leg Raise

Comparable substituteBand Standing Hip Abduction Comparable substituteSupported Standing Straight-Leg Hip Extension

Comparable substituteBanded Standing Kickback

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