BANDED CLAMS
Glute Activation & Hip Stability
Primary Muscles
Exercise Description
Lie on your side with a resistance band placed just above your knees. Keep your hips stacked, knees bent about 90°, and feet together. Engage your core and glutes, then open your top knee while keeping feet in contact. Pause briefly, then lower under control while maintaining constant band tension.
How To Perform
Place a resistance band just above your knees. Lie on your side with knees bent ~90°, hips stacked, and feet together.
Brace your core, keep your pelvis stable, and align shoulders, hips, and heels.
Without rotating your torso or hips, raise the top knee while keeping feet touching. Squeeze the glute at the top.
Pause for 1–2 seconds maintaining band tension, then lower slowly and repeat. Switch sides after completing all reps.
Expert Tips
Band just above knees - Placing the band above the knees increases glute activation while helping you keep better hip control.
Maintain tension - Keep light tension in the band throughout every rep to avoid slack and maximize time under tension.
Keep hips stacked - Do not let the top hip roll backward. Think ribs down, core tight to prevent compensation.
Slow and controlled - Prioritize a controlled tempo over range or speed to improve activation and stability.
Common Mistakes
Rotating the torso - Rolling the upper body back reduces glute work and turns the movement into a twist.
Letting band go slack - Lose constant tension and you lose stimulus. Keep a small outward push even at the bottom.
Lifting the feet apart - Keep the feet together so the movement isolates hip abduction, not external rotation only.
Rushing reps - Using momentum reduces activation. Control both the raise and the lowering phase.
Info – Banded Clams
Banded clams are excellent for strengthening the hip abductors and glutes. Place the band just above your knees and maintain tension throughout each rep. Keep your core engaged and avoid rotating your torso to prevent compensation.
Beginners can start with lighter bands, while advanced lifters can progress to heavier bands, longer pauses, and higher reps. Focus on slow, controlled movement rather than speed to enhance activation and stability.
This drill fits well in warm-ups, glute activation series, or rehab-oriented routines to improve lateral stability and hip control.
Equipment Required
Resistance band