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How to Do Banded Clamshell — Form, Muscles & Tips

Learn how to do the Banded Clamshell: step-by-step form, muscles worked, bands setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Place a resistance band just above your knees.
  2. Lie on your side with hips and knees bent at roughly 45 degrees, feet together.
  3. Keep your feet stacked and hips stacked.
  4. Rotate your top knee upward against the resistance of the band as high as possible.
  5. Hold briefly at the top, squeezing the glute.
  6. Lower back to the starting position.
  7. Repeat for the desired number of repetitions then switch sides.