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Banded Clamshell

Hip abduction lying on side. Hits the often weak glute medius.

BeginnerMini band3 × 15/side
Banded Clamshell demonstration thumbnail — Clamshell With A Resistance Band - Tips To Maximize This Great Hip Strengthener
Gluteus mediusMini band

Banded Clamshell

Demo · Starfish Strength

Verified Banded Clamshell demonstration by Starfish Strength. Click to play.

How to do the Banded Clamshell

  1. 1Feet stacked
  2. 2Rotate from hip
  3. 3Slow tempo

Benefits of the Banded Clamshell

  • Builds strength and size in the gluteus medius through a full, controlled range of motion
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services