Band Clamshell
Hinge · glutes · beginner
Start
FinishHow to do it
Lie on your side with a band above the knees, hips and knees bent and the feet in line with the spine, then rotate the top knee open against the band while the pelvis stays completely still.
Muscles worked
Primary: glutes · Also works: abductors
Equipment
Resistance bands
Common mistakes
- Rolling the top hip backward to open further, which lets the torso do the work
- Letting the feet separate so it becomes a leg lift rather than a rotation
- Using a band so heavy the pelvis has to rock to move the knee at all
Variations
- Feet elevated version
- Hold the open position for five seconds each rep
Can't do this one? Swap it for
Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
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