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Resistance Band Side-Lying Clamshell
A resistance band exercise that targets the gluteus medius and hip abductors to build hip stability and strength; commonly used for rehabilitation, glute activation, and warm-up.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Medius
Abductors
8/10TFL
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with knees bent at 90 degrees and feet together. Place a resistance band just above your knees.
- Engage your core and keep hips stacked.
- Squeeze your glutes and lift your top knee upward while keeping feet touching.
- Pause briefly at the top.
- Lower your top knee slowly with control.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Hips stacked
- Feet together
- Squeeze outer hip
- Core tight
Breathing
Exhale as you lift your knee and inhale as you lower it.
Tempo
2-1-2
Range of Motion
Lift top knee to full hip abduction without rolling hips back, until band tension peaks.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Keep spine neutral
- Use lighter band if needed
Spotting
No spotting required; self-supported exercise.
Common Mistakes
- Rolling hips backward
- Letting feet separate
- Arching lower back
When to Avoid
- Recent hip injuries
- Recent knee injuries
Flexibility Needed
- Adequate hip flexion mobility
Build Up First
- Basic core stability
Also known as
Banded Clamshell, Side-Lying Clam with Band, Resistance Band Clamshell
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