Side Lying & Clamshell Series

Orientation: Side lying on the mat

The Side Lying Series isolates the glute medius, hip abductors, and deep stabilizers of the outer hip and thigh through straight-leg lifts or bent-knee variations like clamshells.

Clamshells emphasize small, controlled movement, while leg lifts build range and reinforce lateral core stability. This series can also target the adductors with inner thigh lifts or circles to strengthen balance around the hips and support pelvic alignment.

Framework Tip

Props like looped bands, weights, Pilates rings, balls, and gliders add resistance and variety. For example, placing a glider under one hand while lifting the opposite leg engages the obliques and side thigh, challenging both coordination and core control.