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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90/90 Internal Rotation PAIL
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Fire Hydrant Circle
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David Song
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