Circle Clam
Beginner (2/10)Magic Circle
Position: Side LyingEnergy: 3/10~60s
Cueing
Side-lying, circle between knees; exhale to open, keep feet together; feel deep hip rotators.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small range; no circle; fewer reps.
Progressions
Add pulses; lift both feet; longer hold.
Common Errors
Rocking backwards; neck strain; losing waist lift.
