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Exercise handout — move better, feel better.
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: mini-band, resistance loop
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Place mini-band just above knees
- Lie on your side with hips bent about 45 degrees and knees bent about 90 degrees
- Keep feet stacked together
Step 1 of 4
Keep feet pressed together throughout
Step 2 of 4
Open top knee toward ceiling against band resistance
Step 3 of 4
Don't let pelvis roll backward
Step 4 of 4
Slowly return to start
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Feet stay glued together
- Fight the band resistance
- No rolling backward
- Control both directions
Common Mistakes to Avoid
- Rolling hips backward
- Letting feet separate
- Using momentum
- Band too tight
Safety Information
Reduce resistance if lateral hip pain flares.
Progressions
Stronger band, pulse at top
Regressions
Lighter band, no band
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.