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4. Crunching clam Come to a laying position on your right side with right hand supporting head and left hand on ground in front of torso. Begin by slightly bending both knees and lifting ankles and feet about 12 inches off the ground. Inhale extend left knee up while keeping inside edges of feet gently together. Exhale release left knee down. Continue for 20 to 30 reps then repeat on other side. This pose is a gentle way to strengthen the inner and outer thigh.
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Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves. Lifting belts are often used to help support the lower back. The deadlift has two common variants, the Romanian deadlift and the straight-leg-deadlift. Each target the lower back, glutes and the hamstrings differently.
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