Movement overview

Band Lying Clamshells are a resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.

Step-by-step cues

1. Lie on your side with your legs stacked and knees bent at a 90-degree angle.
2. Place a resistance band around your thighs, just above the knees.
3. Rest your head on your lower arm and place your upper hand on the floor in front of you for support.
4. Keep your feet together and engage your core.
5. Lift your top knee as high as possible without moving your pelvis or separating your feet.
6. Pause at the top of the movement, then slowly lower the knee back to the starting position.
7. Repeat for the desired number of repetitions before switching sides.

Technical tips

• Ensure that your hips remain stacked and do not roll backward during the movement.
• Focus on squeezing your glutes as you lift your knee.
• Maintain tension in the resistance band throughout the exercise for maximum effectiveness.
• Perform the movement slowly and with control to engage the targeted muscles fully.
• Keep your core engaged to stabilize your body and prevent unnecessary movement.