Banded Clamshells: Targeted Glute Medius Activation (4/7)

Banded clamshells are a low-impact, highly effective exercise specifically targeting the gluteus medius,  a crucial stabilizing muscle often neglected in traditional lower body workouts. By using a resistance band, this exercise increases muscle engagement and helps develop side hip strength. The controlled movement improves hip mobility, corrects muscle imbalances, and provides excellent injury prevention benefits for athletes and fitness enthusiasts.

Method

• Lie on side with knees bent at 45-degree angle
• Place resistance band around both legs just above knees
• Keep feet together, lift top knee while keeping feet connected
• Slowly return to starting position
• Maintain core engagement throughout movement
• Perform 3 sets of 15-20 repetitions per side