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 head supported by your arm or a pillow, stacking your hips and shoulders.
- 2
Bend your knees to a 90-degree angle, keeping your feet together and a resistance band around your thighs just above your knees.
- 3
Keeping your feet touching, slowly lift your top knee away from the bottom knee, externally rotating your hip.
- 4
Open your legs as far as comfortable, feeling the tension in the band and your glute muscles.
- 5
Slowly lower your top knee back down to the starting position, maintaining control against the resistance of the band.
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.
