Banded Clamshell
GlutesIsolationLegsResistance BandBeginner
Side-lying exercise that opens the top knee against a mini-band. Isolates the gluteus medius through external hip rotation.
How to perform
- 1.Lie on your side with a mini-band just above your knees.
- 2.Bend your hips and knees to about 45 degrees, feet together.
- 3.Keep your feet touching and pelvis stable.
- 4.Open the top knee against the band.
- 5.Close under control without rolling the hip backward.
Common mistakes
- ●Rolling the pelvis backward to gain range
- ●Separating the feet instead of the knees
- ●Using momentum
- ●Opening too far and compensating with the lower back
Proper technique
Keep the pelvis perpendicular to the floor and stable. Only the knee opens, not the whole hip. Pause briefly at the top, squeezing the gluteus medius.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus