Banded Clamshells
Banded Clamshells
Equipment: Fabric Booty Resistance Band
Difficulty: Beginner
Target Muscles: Gluteus medius, gluteus minimus, hip abductors
How to Perform Banded Clamshells
Step-by-Step Instructions:
- Place the resistance band around your thighs, just above your knees
- Lie on your side with your hips and knees bent at about 45 degrees
- Stack your feet on top of each other
- Rest your head on your lower arm and place your top hand on your hip
- Keeping your feet together, lift your top knee as high as you can
- Push against the band resistance
- Pause at the top and squeeze your glutes
- Slowly lower your knee back down with control
- Complete all reps on one side, then switch to the other side
Recommended Sets & Reps:
- Beginners: 2-3 sets of 15-20 reps per side
- Intermediate: 3 sets of 20-25 reps per side
- Advanced: 3-4 sets of 25-30 reps per side
Form Tips:
- Keep your hips stacked - don't roll backward
- Keep your feet together throughout the movement
- Focus on squeezing your glutes, not just opening your knee
- Keep your core engaged to maintain stability
- Move slowly and deliberately
- Don't let your pelvis rotate
Common Mistakes to Avoid:
- Rolling your hips backward
- Separating your feet
- Using momentum to swing your leg
- Not lifting your knee high enough
- Arching your lower back
- Not maintaining band tension
Modifications:
- Easier: Use lighter resistance band or reduce range of motion
- Harder: Use heavier resistance band, add pulses at the top, or hold the top position for 3-5 seconds
Benefits:
- Activates and strengthens gluteus medius
- Improves hip stability
- Helps prevent IT band syndrome and knee pain
- Great for runners and athletes
- Low-impact exercise suitable for all fitness levels
- Can help reduce lower back pain