Abductors · Isolation movement

Banded Clamshell

A isolation exercise that targets the abductors with secondary work in glutes. Performed with resistance bands.

Primary muscle

Abductors

Secondary muscles

Glutes

Equipment

Machine

Difficulty

Beginner

How to perform the Banded Clamshell

Loop a resistance band around both thighs just above the knees and lie on your side with knees bent.
Stack the hips and keep the feet together, heels in line with the glutes throughout the set.
Brace the core so the pelvis stays still and the lower back does not rock backward as you open up.
Rotate the top knee upward against the band like a clamshell opening, squeezing the outer glute.
Lower the knee back down slowly to keep tension on the abductors rather than letting it drop.

Suggested working range: 12–20 reps. Default progression: double progression.

•Rocking the pelvis backward as the knee opens so the movement comes from the trunk, not the hip.
•Letting the feet drift apart so the movement loses the clamshell shape and the band tension.
•Snapping the knee closed on the return rather than lowering it slowly against the band.