Banded Clamshell Workout



Are you looking to strengthen your glutes and hips? Look no further than the banded clamshell workout. This simple yet effective exercise targets your hip abductors, which are essential for stability and proper movement. Whether you’re an athlete, fitness enthusiast, or someone recovering from an injury, the banded clamshell workout can benefit you. In this blog post, we’ll guide you through the steps of performing this exercise correctly and provide you with some variations to keep your workouts interesting.

What You’ll Need

To perform the banded clamshell workout, you’ll need a resistance band. Choose a band with appropriate tension based on your fitness level. If you’re a beginner, start with a lighter band and gradually increase the resistance as you get stronger. Additionally, you’ll need a comfortable exercise mat or a soft surface to lie on.

How to Perform the Banded Clamshell

1. Start by lying on your side with your legs bent at a 90-degree angle. Your knees should be stacked on top of each other, and your feet should be in line with your hips.

2. Place the resistance band just above your knees and ensure it is secure.

3. Engage your core and keep your upper body relaxed throughout the exercise.

4. Slowly lift your top knee while keeping your feet together. Imagine opening up like a clamshell.

5. Pause for a moment at the top, feeling the contraction in your glutes and outer hip.

6. Slowly lower your knee back to the starting position.

7. Repeat for the desired number of repetitions, then switch sides.

Tips for Proper Form

While performing the banded clamshell, it’s important to maintain proper form to maximize the benefits and prevent injury. Here are some tips:

  • Keep your hips stacked and avoid rolling backward or forward.
  • Avoid using your lower back to lift your leg. Focus on using your glutes and hip abductors.
  • Control the movement and avoid swinging your leg.
  • Breathe naturally throughout the exercise.


To keep your workouts interesting and challenge your muscles in different ways, try these variations of the banded clamshell:

  • Banded Clamshell with Pulse: After lifting your knee, hold it at the top and perform small pulses up and down before lowering.
  • Single-Leg Banded Clamshell: Instead of keeping both knees bent, extend your bottom leg and perform the exercise with one leg at a time.
  • Resistance Band Walks: Place the band around your ankles and take small steps sideways, maintaining tension in the band throughout.

Incorporating the Banded Clamshell into Your Routine

The banded clamshell exercise can be incorporated into your lower body or full-body workout routine. Aim for 2-3 sets of 10-15 repetitions on each side. You can also use it as a warm-up exercise before more intense lower body exercises or as a finisher to burn out your glutes.


The banded clamshell workout is a fantastic exercise for strengthening your glutes and hips. By incorporating this exercise into your routine, you’ll improve your stability, prevent injuries, and enhance your overall athletic performance. Remember to start with a suitable resistance band and focus on maintaining proper form throughout. So, grab your resistance band, find a comfortable spot, and let’s get those glutes firing!

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