GLUTES · ISOLATION
Banded Clamshell
A side-lying hip-abduction drill for the lateral glutes.
Primary musclesGlute medius
Secondary musclesGlutes
EquipmentResistance band
DifficultyBeginner · Hip Abduction
How to perform
- Lie on your side with knees bent and the band above the knees.
- Keep the feet together and lift the top knee.
- Lower slowly without rolling the pelvis backward.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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