Resistance Band Clamshell
The resistance band clamshell targets the gluteus medius, the side-butt muscle responsible for hip stability and knee tracking. Lie on your side with a band around your knees and open your top knee like a clamshell against the band resistance.
How to Perform
Lie on your side with a mini band just above your knees and knees bent at 45 degrees.
Keep your feet together and stacked as you rotate your top knee open.
Open as far as possible while keeping your pelvis stable — do not roll backward.
Pause at the top, then close slowly against the band tension.
Common Mistakes to Avoid
Rolling the pelvis backward to get more range, which uses hip flexors instead of glute medius.
Using a band that is too light, providing no meaningful resistance.
Moving too fast and relying on momentum instead of a controlled glute contraction.
Muscle Activation
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