{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Banded Clamshell",
      "kind": "common"
    },
    {
      "text": "Resistance Band Clamshell",
      "kind": "common"
    },
    {
      "text": "Band Clam",
      "kind": "common"
    },
    {
      "text": "Clamshell with Band",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-minimus",
        "role": "synergist"
      },
      {
        "muscle": "piriformis",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "rehabilitation"
    ],
    "movement_patterns": [
      "isolation-hip-abduction"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "mini-band",
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1842"
  },
  "id": "oec:band-clamshell",
  "instructions": {
    "setup": [
      "Loop a resistance band around both legs, positioning it just above your knees.",
      "Lie on your side on the floor with your head supported by your lower arm or a pad.",
      "Bend your hips to about 45 degrees and your knees to about 90 degrees, stacking your hips, knees, and feet directly on top of each other."
    ],
    "steps": [
      "Keeping your feet glued together and your pelvis completely steady, rotate your top knee upward into the air against band resistance.",
      "Pause for a moment at the top of the movement, focusing on a strong contraction in the outer glute.",
      "Slowly lower the top knee back to touch the bottom knee while maintaining control against the band tension."
    ],
    "breathing": "Exhale as you lift the knee against the band tension; inhale as you lower back to the starting position.",
    "cues": [
      "Keep feet glued together.",
      "Keep hips stacked vertically.",
      "Squeeze the side of your hip at the top."
    ],
    "common_faults": [
      {
        "fault": "Rolling the pelvis backward during the lift to gain extra height.",
        "correction": "Keep your pelvis perpendicular to the floor and only raise the knee as far as your hip can externally rotate without twisting your spine."
      },
      {
        "fault": "Separating the feet during the repetition.",
        "correction": "Maintain light, continuous contact between the soles of your feet throughout the entire movement."
      },
      {
        "fault": "Allowing the band to snap the knee down quickly on the eccentric phase.",
        "correction": "Resist the band tension and lower the knee smoothly over a two- to three-second count."
      }
    ],
    "safety": {
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "band-tension",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Band Clamshell",
  "previous_ids": [
    "oec:banded-clamshell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Banded Clamshell",
        "url": "https://wger.de/en/exercise/1842/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:clamshell"
    },
    {
      "type": "substitute-for",
      "target": "oec:side-lying-hip-abduction"
    },
    {
      "type": "substitute-for",
      "target": "oec:fire-hydrant"
    }
  ],
  "setup": {
    "position": "side-lying"
  },
  "status": "active",
  "summary": "A side-lying hip exercise using a resistance band looped around the thighs to strengthen the gluteal abductors and external rotators."
}