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Banded Clamshell 6s · no sound

Banded Clamshell

A side-lying hip opener with a loop band above the knees, lifting the top knee while the feet stay together.

Primary muscle
Glutes
Equipment
Resistance band
Difficulty
Beginner
Movement
Hip Abduction
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How to do it

  1. Loop a mini band around both thighs just above the knees.
  2. Lie on your side with the hips, knees, and feet stacked and the knees bent about 90 degrees.
  3. Rest the head on the bottom arm and place the top hand on the floor in front of the chest.
  4. Keeping the feet together, lift the top knee as high as you can without rolling the pelvis back.
  5. Pause at the top, then lower the knee under control until it almost meets the bottom knee.
  6. Finish the set, then switch sides and match the same range.

Common mistakes

  • Rolling the top hip backward, which lets the low back and TFL take over.
  • Letting the feet come apart, which removes the clamshell constraint.
  • Rushing the lift and using momentum instead of a slow hip rotation.
  • Placing the band on the knee joint instead of just above it.

Muscles worked

Primary
Glutes
Secondary
Abs

Same movement, other equipment

Fire Hydrants Beginner Fire Hydrants Glutes Bodyweight Machine Hip Abduction Beginner Machine Hip Abduction Glutes Machine Standing Cable Hip Abduction Beginner Standing Cable Hip Abduction Glutes Cable Machine

Similar exercises

Band Hip Abduction Beginner Band Hip Abduction Glutes Resistance band Band Glute Bridge Beginner Band Glute Bridge Glutes Resistance band Band Good Morning Intermediate Band Good Morning Glutes Resistance band Band Pull-Through Intermediate Band Pull-Through Glutes Resistance band Band Romanian Deadlift Beginner Band Romanian Deadlift Glutes Resistance band

Good to know

What muscles does the Banded Clamshell work?
Mainly the glutes. It also works the abs.
What equipment do you need for the Banded Clamshell?
It uses a resistance band. Without it, the Fire Hydrants and the Machine Hip Abduction train the same muscles the same way.
Is the Banded Clamshell good for beginners?
GymVim rates it beginner.

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