VARIATIONS
Banded Clamshell
Resistance band wraps around thighs just above knees
This exercise isolates the gluteus medius and stabilizes the core using lateral resistance. It strengthens hip abductors to improve pelvic alignment and knee tracking.
HOW TO DO IT
- Lie on your side with knees bent at a 45-degree angle.
- Place a resistance band around your thighs just above the knees.
- Stack your feet directly on top of each other.
- Lift your top knee toward the ceiling while keeping feet touching.
- Pause briefly at the top of the movement.
- Lower your knee slowly back to the starting position.
COMMON MISTAKES
- Separating the feet during the lifting phase.
- Rotating the hips backward to gain extra height.
- Using momentum to swing the leg up quickly.
TIPS
- Keep your hips stacked vertically to prevent rolling backward.
- Drive the knee up using only the side glute muscle.
- Maintain constant tension on the band throughout the set.
DETAILS
- Muscles
- Glutes
- Equipment
- Resistance Band
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clamshell
- Legs
- One
- Legs straight or bent
- Bent knees
- Body position
- Lying on the side
- Load type
- Banded (added band tension)
SIMILAR EXERCISES
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