Glider Body Saws + Banded Clamshells
Glider Body Saws + Banded Clamshells
Equipment: Dual Sided Disc Gliders + Fabric Booty Resistance Band
Difficulty: Intermediate to Advanced
Target Muscles: Core, shoulders, glutes, hip abductors
How to Perform Glider Body Saws + Banded Clamshells
Step-by-Step Instructions:
- Perform 10-15 body saws (gliders under forearms, forearm plank, slide body back and forth)
- After completing body saws, immediately transition to clamshells
- Lie on side with booty band around thighs
- Perform 20-25 clamshells per side
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Intermediate: 2-3 circuits (8 body saws + 15 clamshells per side)
- Advanced: 3-4 circuits (12 body saws + 20 clamshells per side)
Form Tips:
- Keep hips level during body saws
- Don't let hips sag or pike
- Keep hips stacked during clamshells
- Squeeze glutes at top of clamshells
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips drop during body saws
- Moving too far and losing form
- Rolling hips backward during clamshells
- Not lifting knee high enough
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce range of motion on body saws or perform clamshells without band
- Harder: Increase reps, slow tempo, or add pulses on clamshells
Benefits:
- Combines core and glute activation
- Builds exceptional core strength
- Strengthens hip stabilizers
- Great for injury prevention
- Time-efficient workout
- Functional strength development