glutes beginnerAI Tracked

Banded Clamshell

Side-lying hip opening with band around knees. Activates the gluteus medius for hip stability. Effectively targets the glutes. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Banded Clamshell: Step by Step

  1. Maintain proper form throughout the Banded Clamshell
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Banded Clamshell Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

gluteship flexors
Equipment resistance band
Tracking Count reps

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