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Band: Side-Lying Clamshell
Beginner
Equipment
Glutes
Glutes
Equipment
Bands
Bands
Exercise Type
Warmup
Mechanics
Compound
Force Type
Push (Unilateral)
The Side-Lying Banded Clamshell is a glute activation drill that targets the glute medius—one of the key muscles responsible for hip stability and lateral movement. By adding a resistance band, the movement becomes more challenging as you reach the top of the range of motion.
This is a go-to warm-up exercise for lifters, athletes, or anyone rehabbing the hip or knee. It helps “wake up” the glutes and sets a solid foundation before squats, lunges, or any unilateral lower-body work.
Key Benefits:
- Isolates and activates the glute medius
- Improves hip stability and knee alignment
- Reinforces proper movement patterns for unilateral leg exercises
- Low-impact and easy to scale
- Ideal for warm-ups, rehab, or glute-focused training
- Place a mini band around your thighs just above the knees.
- Lie on your side with hips and knees bent, feet together, and your bottom arm under your head.
- Shift your top knee slightly forward, then raise it upward while keeping your feet in contact.
- Squeeze your glute at the top of the movement, then lower slowly and with control.
- Complete the desired number of reps, then switch sides.
- Don’t progress to the banded version until you’ve mastered the bodyweight clamshell.
- Keep your lower back neutral—don’t arch or rotate your hips as you lift.
- Exhale as you raise the knee to keep the spine neutral and engage the core.
- Focus on quality over quantity—feel the glute, don’t just go through the motion.
- Pause briefly at the top to maximize contraction.
💪 The side-lying banded clamshell is a glute activation classic. Whether you’re training for performance or stability, this movement is essential for stronger, more balanced hips. 🚀
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