Exercise
Side-lying hip external rotation exercise with a resistance band above the knees for glute and lateral hip strength.
Setup instructions
Lie on your side on the mat with hips and knees bent and legs stacked. Place a looped resistance band just above the knees. Rest the head on the lower arm and keep the feet together. Maintain a small waist lift so the pelvis stays neutral.
Breathing cues
Exhale to open. Inhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to lift the top knee toward the ceiling without rolling the pelvis back.
- 3Pause briefly at the top of the range.
- 4Inhale to lower the knee with control.
- 5Complete one side before switching.
Common mistakes
Rolling the pelvis backward to gain range; lifting the feet apart; using a band that is too strong; collapsing the waist onto the mat; holding the breath.
Safety notes
Keep the range where the pelvis stays stacked. Stop if hip pinching or sharp lateral hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Clamshell suitable for beginners?
Yes. The side-lying position is stable and the movement is small. A light band provides clear feedback without demanding advanced balance.
What muscles does Resistance Band Clamshell work?
The lateral hip and glute muscles open the top knee against band resistance. The core stabilises the stacked pelvis throughout.
What is Resistance Band Clamshell good for?
It targets hip stability and lateral glute strength, supporting side kick, single-leg balance, and reformer standing leg patterns.
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