Glutes · Resistance bands

Resistance Band Clam

The resistance band clam is an isolation exercise that strengthens the gluteus medius and minimus from a side-lying position. It is suitable for all fitness levels and fits well as a pre-workout activation drill for hip stability or as a high-rep finisher.

Muscles: Glutes
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Loop the band around both thighs, just above your knees.
Lie on your side with your knees bent at about 90 degrees, hips stacked, and your head resting on your lower arm.
Keep your feet together and brace your core.
Inhale, then as you exhale, lift your top knee up and open your legs like a clam shell, keeping your feet touching and your hips still.
Pause at the top and squeeze your glutes.
Inhale and slowly lower your knee back down; complete all reps, then switch sides.

Common mistakes

Rolling the pelvis backward during the lift shifts tension away from the glutes and into the lower back.
Separating the feet reduces rotational focus at the hip joint and diminishes muscle engagement.
Selecting an overly heavy band encourages jerky momentum and shortens the active range of motion.

Tips

Perform the exercise with your back against a wall or keep your top hand on your hip to maintain a stable pelvis.
Pause for one second at the top of each rep to maximize the isometric contraction of the glutes.
Lower the top knee slowly and resist the band to maintain continuous muscular tension throughout the eccentric phase.

Sets and reps

Perform 2 to 4 sets of 15 to 25 repetitions per side with 30 to 60 seconds of rest between sets to target muscular endurance and hip stabilization.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which specific muscles does the resistance band clam target?

It primarily isolates the gluteus medius and gluteus minimus, which support pelvic alignment and knee tracking during movement.

Is the exercise safe for people with lower back sensitivity?

Because it eliminates axial loading on the spine, it is generally spine-friendly, but if sharp pain occurs, stop immediately and consult a healthcare professional.

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