Mini Band Isometric Clamshell

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Mini Band Isometric Clamshell demonstration

Exercise overview

Training details

Glutes Abductors Core

Equipment

Resistance Band

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

01Lie on your side with the hips and knees bent, the feet stacked, and a mini band above the knees.
02Brace the trunk and keep the pelvis stacked vertically throughout the hold.
03Open the top knee against the band while the feet remain together.
04Stop at a position you can maintain without rolling the torso backward and hold for the prescribed time.
05Release the knee slowly, rest as needed, and repeat on the opposite side.

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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 variationClamshell

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Alternatives

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

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

Comparable substituteBanded Standing Kickback

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