Clamshell (Band)
An isolation exercise targeting the glutes and hip abductors using a resistance band while lying on your side.
Instructions
- Lie on your side with your knees bent at a 90-degree angle.
- Place a resistance band around your thighs just above the knees.
- Keep your feet together and your lower back against the floor.
- Keep your bottom hip on the ground while opening your top knee upward.
- Raise your top knee as high as possible while keeping your feet together.
- Squeeze your glutes at the top of the movement.
- Lower your knee back down in a controlled manner.
Tips
- Move slowly and focus on the glute contraction throughout the exercise.
- Keep your core engaged to prevent your lower back from rotating.
- The movement should come from your hip, not your knee.
- Perform the exercise on both sides equally.
- Increase resistance by using a stronger band or placing it higher up on the thighs.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 9 reps |
| Build muscle | 3 | 13 reps |
| Build endurance | 3 | 16 reps |