Band Clamshell

oec:band-clamshell

A side-lying hip exercise using a resistance band looped around the thighs to strengthen the gluteal abductors and external rotators.

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Also called: Banded Clamshell, Resistance Band Clamshell, Band Clam, Clamshell with Band

How to do it

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.

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.

Exhale as you lift the knee against the band tension; inhale as you lower back to the starting position.

Rolling the pelvis backward during the lift to gain extra height.: Keep your pelvis perpendicular to the floor and only raise the knee as far as your hip can externally rotate without twisting your spine.
Separating the feet during the repetition.: Maintain light, continuous contact between the soles of your feet throughout the entire movement.
Allowing the band to snap the knee down quickly on the eccentric phase.: Resist the band tension and lower the knee smoothly over a two- to three-second count.

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