Legs
Banded Clamshell
A precise corrective exercise to isolate the gluteus medius for improved hip stability and pelvic alignment.
How to perform.
Follow the sequence — setup is half the lift.
Place a mini-loop resistance band just above your knees and lie on your side with your legs stacked.
Bend your knees to a 45-degree angle and pull your heels back so they are in line with your glutes.
Engage your core and rest your head on your bottom arm or a small pillow to maintain a neutral spine.
Keep your feet touching as you slowly lift your top knee as high as possible without rotating your pelvis backward.
Pause at the top of the movement for one second to maximize muscle fiber recruitment.
Lower your knee back to the starting position under slow control, keeping tension on the band throughout.
Complete the desired repetitions then repeat the movement on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rolling the hips backward to gain more range of motion
- Lifting the feet off the ground during the eccentric phase
- Using a band that is too heavy, causing the lower back to compensate
- Moving through the repetition too quickly without a pause
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.