Resistance Band Clam
Description
The resistance band clamshell is a glute medius activation exercise where you lie on your side with knees bent and a mini band above your knees, then open your top knee upward against the band like a clamshell opening. It is the gold-standard glute medius activation exercise used in physical therapy and warm-ups.
Equipment Required
Resistance Band Clam Instructions
- Place a mini band around both thighs just above your knees.
- Lie on your right side with knees bent at 90 degrees, feet together.
- Keep your feet together throughout.
- Open your left (top) knee upward against the band, like a clamshell opening. Keep feet touching.
- Open as far as possible. Squeeze your left glute at the top.
- Slowly close your knee back to the start.
- Complete 15 to 20 reps, then switch sides.
- Use a thicker band for more resistance.
Resistance Band Clam Form & Visual
Resistance Band Clam Benefits
- Gold-standard glute medius activation
- Used in physical therapy worldwide
- Builds hip stability and knee tracking
- Prevents knee valgus
- Highly portable
- Excellent warm-up before lower-body training
Resistance Band Clam Muscles Worked
- Gluteus medius (primary)
- Gluteus minimus
- Deep hip rotators
Resistance Band Clam Variations & Alternatives
- Band Hip Abduction (standing)
- Lever Seated Hip Abduction
- Side-Lying Hip Abduction
- Banded Fire Hydrant
- Band Lateral Walk
