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hip abduction
Banded Clamshell
Search GoogleThe banded clamshell opens the top knee while the feet stay together and the pelvis remains stacked. The movement should come from the hip rather than rolling the torso.
- Primary
- glutes
- Secondary
- hip external rotators, core
- Equipment
- resistance band
- Mechanic
- isolation
Setup
- — Place a light loop band above the knees and lie on the side with hips and knees comfortably bent.
- — Support the head so the neck and lower shoulder are comfortable.
- — Stack the hips and keep the feet together.
Execution
- — Open the top knee only as far as the pelvis can remain still.
- — Pause briefly, then lower with control without losing band tension.
- — Complete both sides with the same range and tempo.
Breathing & coaching
- — Exhale as the knee opens.
- — Inhale during the controlled return.
- — Imagine the pelvis is against a wall.
- — Use a smaller range to keep tension in the glute.
Safety & common mistakes
Progressions
- — Use a slightly stronger band after full control is consistent.
Regressions
- — Remove the band or reduce the opening range.