How to do it
Keep your bottom knee pressed into the floor for the entire kick sequence.
- 1
Lie on your side with your hips and knees bent at 90 degrees, and your feet together.
- 2
Lift your top knee as in a regular clam, then extend that leg straight out at hip level.
- 3
Bring the leg back to the bent position, then lower the knee to close the clam.
- 4
Repeat for the desired number of repetitions before switching to the other side.
Expert tip
Control the movement throughout the exercise and focus on keeping your core engaged to maintain proper alignment.
Common mistakes
- ✕Dropping the extended leg below hip level
- ✕Rolling the pelvis back during the kick
- ✕Jerking the leg straight instead of extending