Clamshell

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Exercise overview

Training details

Abductors Core Glutes

Equipment

Resistance Band

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

01Place a mini resistance band above your knees and lie on your side with your hips and knees bent.
02Stack your hips, keep your feet together, and support your head comfortably.
03Open your top knee against the band without rolling your pelvis backward.
04Pause when the side glute contracts while the lower knee and both feet remain together.
05Lower the knee slowly, complete the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMini Band Isometric Clamshell

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Full Leg raise Comparable substituteSide Lying Leg Raise Comparable substituteStanding Side Leg Raise

Comparable substituteBand Standing Hip Abduction Comparable substituteSupported Standing Straight-Leg Hip Extension

Comparable substituteBanded Standing Kickback

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