Lift: Begin by lying on your side with knees bent and together. Initiate the movement in the glutes and, keeping your feet together, rotate the knee of the top leg up and away from the other leg. Hold at the top of the movement for the prescribed time and then return to the start position.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Clams exercise 
