Banded Clamshells

HipGlutes
Written By David Song

BANDED CLAMSHELL

This is a hip abductor and external rotation strengthening exercise. Loop a miniband or tie an exercise band around the thighs just above the knees. Lie down on your side with your knees bent and feet planted together. Raise the top knee without lifting the heel to spread the band apart and to activate the outer hip muscles.

Muscles Involved:

  • Gluteus Maximus

  • Gluteus Medius

Related Conditions:

  • Knee Osteoarthritis

  • Hip Osteoarthritis

  • Sacroiliac Joint Syndrome

  • Hip Spine Syndrome

  • Gluteal Tendinopathy

  • Greater Trochanter Bursitis

  • External Snapping Hip Syndrome

  • Hip Impingement

  • Knocked Knees / Genu Valgum

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Single Leg Foam Roller Hamstring Bridge
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Foam Roller Hamstring Bridge
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Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
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90/90 Internal Rotation RAIL
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90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
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Hip, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliacus, Psoas Major, Iliopsoas, Rectus Femoris, Pectineus, Dumbbell Foot Strap
David Song
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