Resistance Band Clam

Muscles worked

Setup

1. Place a mini resistance band just above your knees.
2. Lie on your side with your hips and knees bent at a 45-degree angle.
3. Stack your legs and feet directly on top of each other, resting your head on your lower arm.
4. Engage your core to ensure your hips are stacked vertically and your spine is neutral.

How to do it

1. Keeping your feet in contact with each other, exhale as you slowly rotate your top knee toward the ceiling.
2. Lift the knee as high as possible without allowing your top hip to roll backward.
3. Pause for one second at the top of the movement to emphasize the glute contraction.
4. Inhale as you slowly lower the knee back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your hips stacked vertically; do not let the top hip tilt toward the wall behind you.
• Maintain a slight gap between your waist and the floor to keep the spine neutral.
• Ensure your feet stay pressed together throughout the entire range of motion.
• Move only at the hip joint, keeping the rest of your body completely still.

Pro tips

• Place your top hand on your gluteus medius (the side of your hip) to feel the muscle work and improve the mind-muscle connection.
• Focus on driving the movement from the hip rather than just 'lifting the leg' to maximize glute engagement.

Make it harder

• Perform the 'elevated clam' by lifting both feet off the floor while keeping the bottom knee grounded.
• Move the resistance band down to just below the knees or use a higher tension band.

Frequently asked

What muscles does the resistance band clam work?

The resistance band clam primarily targets the glutes, and also works the adductors as secondary muscles.

What equipment do you need for the resistance band clam?

The resistance band clam uses resistance band.

Is the resistance band clam good for beginners?

Yes. The resistance band clam is a beginner-friendly movement and a strong foundation to build on.

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