Mini Band Clamshell
Leg abduction against resistance for glute medius and hip stability. The band provides resistance throughout the range of motion.
- Primary muscleGlutes
- Also worksAbductors
- EquipmentResistance band
- TypeIsolation
- LevelBeginner
- Glutes
- Abductors
- Resistance band
How to do the Mini Band Clamshell
4 steps, in the order you do them.
- Secure the band at the indicated point and set up with tension from the start of the movement.
- Open your leg against the resistance without rotating your hips.
- Return slowly, keeping your pelvis steady.
- Repeat at a controlled pace without using momentum.
Muscles worked
PrimaryGlutes
SecondaryAbductors
Common Mini Band Clamshell mistakes
What goes wrong most often when you do the Mini Band Clamshell, and how to fix it.
When you open the top knee, your top hip rolls back.
Stack your hips and open only as far as your pelvis stays still. The knee rises less and your glute does the work.
Your legs are straight and the move turns into a leg raise.
Bend your knees to about 45 degrees, with your heels in line with your back.
Your head hangs and your bottom shoulder sinks.
Rest your head on your bottom arm or a pillow to keep your neck aligned.
Alternatives to the Mini Band Clamshell
They work the glutes with other equipment, including options for training at home.
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More glutes exercises
Quadruped Glute KickbackGlutes · Bodyweight
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Side Lying Hip AbductionGlutes · Bodyweight
Loop Band Glute KickbackGlutes · Resistance band
Frequently asked questions
What muscles does the Mini Band Clamshell work?
The Mini Band Clamshell works mainly the glutes. It also works the abductors.