Resistance Band Clam Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Resistance Band
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Gluteus Maximus, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Band Clam Shell
Visualised Target Muscle Groups
Front
Back
How to: Resistance Band Clam
- Lie on your side with your knees bent at a 90-degree angle and your feet together.
- Place a resistance band around your thighs, just above the knees.
- Keeping your feet together, raise your top knee as high as you can without moving your pelvis.
- Pause at the top, then slowly lower your knee back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Allowing the lower back to arch too much.
- Letting the knees come too far forward.
- Using momentum instead of muscle control to lift the leg.
Modifications
- Perform without a resistance band for beginners.
- Lower the resistance band tension for easier performance.
Tips
- Keep your hips stacked and don't let them roll back during the exercise.
- Focus on controlled movements to properly engage the glute muscles.
- Start with a lighter resistance band if you're new to this exercise.
Resistance Band Clam Alternatives
Tags
glutes
hip strength
beginner
core stability
resistance band
strength training
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