Where should I feel the burn during this exercise?

You should feel the contraction in the upper, outer portion of your glutes on the top leg. If you feel it in the front of your hip, try tucking your pelvis slightly or moving your knees further forward.

How high should I lift my knee?

Only lift as high as you can without letting your hips tilt backward. Range of motion is secondary to maintaining a stable, stacked pelvic position.

Can I do this exercise every day?

Since it is a low-impact isolation movement, it can be performed daily as part of a warm-up or physical therapy routine to improve hip health.

Banded Clamshell Guide: Master Your Glute Stability

Learn how to perform the banded clamshell with proper form to strengthen your glutes, stabilize your hips, and prevent lower body injuries.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hip Abductors
External Rotators
Core

Related Guides

Glutes · Legs