Banded Clamshell

Technique

The banded clamshell is done lying on your side with knees bent and a mini band just above them, opening the top knee like a clamshell while the feet stay together. It isolates the gluteus medius and the hip external rotators, which help keep the knees from caving in during squats, lunges and running.

Steps

1. Lie on your side with a mini band above the knees, hips and knees bent to about 45 degrees and feet stacked
2. Rest your head on your lower arm and keep your hips stacked vertically
3. Keeping the feet together, lift the top knee as far as you can without rolling the pelvis back
4. Hold briefly at the top, then lower the knee slowly against the band

Common mistakes

• Rolling the top hip backward to get the knee higher
• Rushing the reps so the band snaps the knee back down

Variations

• Clamshell without a band
• Side plank clamshell

FAQ