Resistance Band Clam

The Resistance Band Clam is a band-based isolation exercise that targets the glutes to improve hip control and lateral stability.

Strength exercises

Mobility exercises

Recovery exercises

Warm-up exercises

Glutes

Legs

Resistance Band

Fatigue level

Low 2/3 High

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Resistance Band Clam

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Resistance Band Clam

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The Resistance Band Clam is a bodyweight isolation exercise performed lying on the side with a resistance band placed around the legs. The band adds external tension to a simple opening movement at the hips, making it effective without requiring complex equipment or heavy loads.

The primary focus is on the glutes, especially the muscles responsible for moving the leg outward, while the hips and core help keep the body stable. Because the movement is small and controlled, tension stays on the target muscles rather than shifting to momentum or larger muscle groups.

Resistance Band Clam fits well in warm-ups, activation work, rehabilitation-focused blocks, and hypertrophy phases that emphasize control over load. It is useful for beginners learning proper hip mechanics and for advanced trainees looking to add targeted volume without joint stress. Compared to larger compound exercises, it allows precise muscle engagement with minimal fatigue.

How to Perform the Resistance Band Clam

Lie on your side with your hips and shoulders aligned, knees bent at a 45-degree angle, and place the resistance band just above your knees.
Rest your head on your lower arm or a small pillow while placing your top hand on the floor in front of you for stability.
Stack your hips directly on top of each other and maintain a neutral spine position throughout the exercise.
Engage your core by gently drawing your navel toward your spine as you inhale deeply.
While keeping your feet together and maintaining hip alignment, exhale as you slowly open your top knee against the band's resistance.
Open your knee only as far as you can without rotating your pelvis or lower back, focusing on using your hip external rotators.
Hold the top position for 1-2 seconds, maintaining tension in your glute medius muscle.
Inhale as you slowly return your knee to the starting position with control, resisting the band's pull.

Important information

Keep your pelvis stable throughout the movement — if you feel your hip rolling backward, you've gone too far.
Focus on the quality of movement rather than the range — a smaller range with proper form is more effective than a larger range with compensation.
Ensure the resistance band has appropriate tension — it should provide challenge without compromising your form.
To increase difficulty, place the band closer to your knees; to decrease difficulty, place it higher on your thighs.

FAQ - Resistance Band Clam

What muscles does the Resistance Band Clam target?

The Resistance Band Clam primarily targets the gluteus medius and minimus (hip abductors), while also engaging the deep hip external rotators. These muscles are crucial for hip stability, proper walking mechanics, and preventing knee pain.

How do I ensure proper form during this exercise?

Stand facing the cable machine with a staggered stance for stability, keep your upper arms close to your ears throughout the movement, and focus on extending only at the elbow joint while maintaining a stable torso. The movement should come solely from your elbows, not your shoulders or back.

How can I make the Resistance Band Clam easier or more challenging?

To make it easier, use a lighter resistance band or perform without a band until you master the movement pattern. For more challenge, use a stronger band, increase the range of motion, add pulse repetitions at the top position, or try the exercise with straight legs (sometimes called a "side-lying leg raise").

How often should I include Resistance Band Clams in my routine?

For activation and maintenance, perform 2-3 sets of 12-15 repetitions on each side, 2-3 times weekly. Those rehabilitating from injury or addressing specific movement deficiencies may benefit from daily practice (following your physical therapist's guidance).

Are Resistance Band Clams safe for people with knee or hip issues?

This exercise is generally safe and often prescribed for those with knee and hip problems because it strengthens stabilizing muscles without placing significant stress on joints. However, if you experience pain (not just muscle fatigue) during the movement, modify your position or consult a healthcare professional.