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Banded Clamshell

Learn how to properly perform the Banded Clamshell with this complete demonstration video.

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What is the Banded Clamshell?

The banded clamshell is an isolation exercise primarily targeting the glute muscles, especially the gluteus medius. This exercise is perfect for strengthening and toning the hips, making it an excellent addition to more intense leg routines. Easy to perform with a resistance band, it's suitable for all fitness levels, from beginners to advanced practitioners.

How to properly perform the Banded Clamshell

  1. Lie on your side with your legs stacked and a resistance band just above your knees.
  2. Keep your feet together and lift your top knee away from your bottom knee, keeping your hips stable.
  3. Lower your knee back down to the starting position.
  4. Repeat for the recommended number of repetitions, then switch sides.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Abductors:

Machine d'abduction des jambesAbductions de hanche avec bande élastiqueKickback latéral élastique (à genoux)

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