Clamshell (Banded)

How to do it

1. Lie on your side with a resistance band looped just above your knees, your hips and knees bent to about 45 degrees and your legs stacked one on top of the other.
2. Rest your head on your lower arm and place your top hand on the floor in front of you for stability.
3. Keeping your feet together and your core braced, rotate your top knee open and up against the band, driving the movement through your gluteus medius and deep hip rotators.
4. Squeeze the gluteus medius at the top of the opening, then lower the knee back down under control without letting your pelvis roll backward.
5. Exhale as you open the knee and inhale as you lower it back to the start at a steady tempo.
6. Keep your pelvis stacked and still, avoiding rocking your hips back to gain more range.

Muscles worked