Step by step instructions, muscle activation and variants for the Band Clamshell.
The resistance band clam (clamshell) is a hip abduction exercise performed lying on your side with a loop band around your thighs. It isolates the gluteus medius and hip external rotators, which are key muscles for knee stability and lower-body alignment.
The Band Clamshell is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
