Zirv Fitness
Strength exercise

Band Clamshell

How to do it

  1. Lie on your side with hips and knees bent about 45 degrees and a resistance band looped around both thighs just above the knees.
  2. Stack the hips and shoulders directly on top of each other and rest your head on your lower arm.
  3. Keeping the feet together, open the top knee upward against the band like a clamshell opening.
  4. Lead the movement with the gluteus maximus, avoiding rolling the hips backward as the knee lifts.
  5. Pause briefly at the top of the movement, then lower the knee back down under control.
  6. Keep the band tensioned throughout the set rather than letting the knees rest together between reps.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Glutes exercises

90/90 Hip StretchA-SkipArch Body HoldAtlas Stone LiftAtlas Stone LoadAxle Clean and Press
Type
Strength
Equipment
Resistance Band
Primary muscles
Gluteus Maximus
Measured in
Reps and weight