Exercise Guide
Banded Clamshell
The clamshell with a band above the knees. The obvious progression once bodyweight clamshells stop registering.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Loop a band above your knees and lie on your side with your knees bent to about 45 degrees.
- 2
Stack your hips and keep your feet touching.
- 3
Open your top knee against the band as far as it goes without your hips rolling back.
- 4
Lower under control and repeat, then switch sides.
Tips
- ★A band that lets you cheat with your hips is too heavy - go lighter and keep the hips still.
- ★Resist on the way down instead of letting the band snap your knee shut.