Banded Clamshell

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Tensor Fasciae Latae
• Piriformis
• Superior Gemellus
• Obturator Internus
• Inferior Gemellus

Holds

• Quadratus Lumborum
• External Oblique
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Lie on your side with a band just above your knees, hips bent to about 45 degrees and knees bent to 90 degrees.
2. Rest your head on your arm and keep your feet together.
3. Raise the top knee toward the ceiling, keeping the feet touching.
4. Pause at the top, then lower slowly.

Cues

• Keep the hips stacked and do not roll backward.
• Open the knee only as far as the pelvis stays still.
• Feel the work at the side of the hip.

Common mistakes

• Rolling the pelvis back to lift higher.
• Moving fast and using momentum.
• Pulling the feet apart.

Alternatives

• Clamshell
• Reverse Clamshell