Resistance Band Clam

An isolation exercise for the hip abductors. It is essential for knee health and building strength in the gluteus medius.

Exercise Details

Level: Beginner
Body Area: lower
Type: isolation

Required Equipment

Mini Loop Bands

Target Muscle Groups

Primary

Abductors

Secondary

Glutes

Setup

Lie on your side with a resistance band around your knees. Bend your knees and stack your feet and hips. Support your head with your arm.

Instructions

1. Lift your top knee as high as possible while keeping your feet together.
2. Squeeze your outer glute at the top.
3. Lower the knee slowly.
4. Keep your pelvis perpendicular to the floor.
5. Repeat for the other side.

Common Mistakes

1. Rolling the pelvis backward.
2. Lifting the feet off the floor.
3. Moving too fast.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.