Intermediate
Weighted Clam Bridge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Weighted Clam Bridge keeps the hips moving as well as strengthens both the gluteus medius and gluteus maximus. It also provides stability throughout the shoulder region.
Exercise Instructions
-
Step 1
Lie on your side, place your elbows on the floor and bend your knees. Grab a dumbbell in your top hand and place it on the outside of your thigh. -
Step 2
Raise your hips off the floor by supporting yourself with your lower elbow and knee. Brace core. -
Step 3
Keep your feet together and lift your top knee towards the ceiling. Repeat this movement for the desired number of repetitions.
Muscle Groups
Weighted Clam Bridge targets Abs, Delts, Glutes, Hips, Obliques as seen below.
Exercise Tip
- Move slowly through this movement to ensure proper spine shape and alignment.
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