Exercise
Side-lying clamshell with kick on the mat using a resistance band above the knees for hip control and glute activation.
Setup instructions
Lie on the side on the mat with the body in one long line. Place a looped resistance band just above the knees. Bend both knees to roughly ninety degrees with the feet stacked. Maintain a small waist lift so the pelvis stays neutral.
Breathing cues
Exhale to open and kick. Inhale to return.
Movement steps
- 1Inhale to prepare in the side-lying clamshell position.
- 2Exhale to open the top knee against band tension while keeping the feet together.
- 3Extend the top leg straight in a controlled kick.
- 4Inhale to bend the knee and close the clamshell with control.
- 5Complete one side before switching.
Common mistakes
Rolling the pelvis backward to gain height; kicking higher than hip control allows; using a band that is too strong; collapsing the waist onto the mat; holding the breath.
Safety notes
Master resistance band clamshell before adding the kick. Stop if hip pinching or sharp lateral hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Clam Kick suitable for beginners?
It is best treated as an intermediate progression. Master resistance band clamshell before adding the kick extension.
What muscles does Resistance Band Clam Kick work?
The glutes drive the clamshell open and the kick extension while the deep core maintains a stacked pelvis.
What is Resistance Band Clam Kick good for?
It builds hip control and glute endurance before mat side kick series and reformer side-lying work.
How is Resistance Band Clam Kick different from Resistance Band Clamshell?
Clam kick adds a leg extension after the clamshell open, while clamshell stays in the bent-knee abduction pattern.
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