Banded Clam Shells
Muscle Groups: Abductors
Banded Clam Shells focuses on Abductors, with Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Clam Shells with proper form and technique.
- 1
Lie on your side with your knees bent at a 90-degree angle and a resistance band placed above your knees.
- 2
Keep your feet together and raise the top knee away from the bottom knee while keeping your hips stacked.
- 3
Lower the knee back down to the starting position and repeat the movement.
Tips for Success
These tips will help you perform Banded Clam Shells safely and effectively while maintaining proper form.
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Keep your core engaged to stabilize your hips and avoid rolling backwards.
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Don't let your lower back arch; maintain a straight line from your head to your hips.
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Avoid using momentum; focus on controlled movements to effectively target the abductors.
Secondary Muscles
While Banded Clam Shells primarily targets Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Banded Clam Shells, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Clam Shells, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
