Banded Clamshell

A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.

How to do it

1. Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked.
2. Place a loop band around both legs above the knees.
3. Keep the feet pressed together and the pelvis stable — do not roll back as you move.
4. Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire.
5. Pause briefly at the top, then lower under control to the start.
6. Complete all reps on one side, then switch.

Tips

• The pelvis stays stacked — the moment you start rocking back, the glute disengages.
• Slow controlled tempo beats heavy band; this is a stability drill, not a strength PR.
• If you cramp in the side of the hip, that is exactly the right muscle. Shorten the set.

Muscles

Primary: Glutes (medius)

Secondary: Glutes (max)