Strength Training · Bodybuilding
Banded Clamshell
The banded clamshell is a side-lying exercise that strengthens your outer hips and glutes by opening your top knee against a resistance band.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Place a mini resistance band around your thighs, just above your knees.
- Lie on your side with your head supported on your lower arm.
- Bend your hips and knees comfortably, with your legs stacked and heels roughly in line with your torso.
- Lift your top knee while keeping your feet touching.
- Lower your top knee back to the starting position.
Form cues
- Keep your waistband facing forward.
- Lightly tighten your belly.
- Keep breathing throughout the rep.
Common mistakes
- Rolling backward to lift higherMake the opening smaller so the movement comes from your hip rather than your torso.
- Letting the band snap you closedTake about two seconds to lower your knee against the band's pull.
Safety
Forcing the knee higher against a strong band can irritate your hip or strain your lower back, especially as you fatigue.
- Start with a light band that lets you complete every repetition without straining.
- Check the band for tears before use.
- Stop if you feel sharp pain or pinching in your hip or knee.
If you have ongoing hip or knee pain, try the movement without a band or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
- Mini Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 1 min
Use the same number of repetitions on both sides.