Strength & Stability
Clamshell with Band
Strengthens the lateral hip and gluteal muscles, especially the gluteus medius. This improves pelvic stability and leg alignment control.
- hip stability
- glutes
- gluteus medius
- leg alignment
Instructions
How to do it
Lie on your side with knees bent and a resistance band around your thighs. Keep your heels together throughout the exercise. Lift your top knee against the band's resistance without letting your pelvis roll backward.
Dosage
3 sets of 12–15 repetitions per side
Important
Ensure the movement originates from the hip joint.
Common mistakes
- Pelvis rolls backward.
- Initiating the movement with the torso.
- Performing the movement too quickly or with momentum.
- Heels separate.
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.