A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.
What this exercise works
Muscles
gluteus medius · gluteus maximus
Goals
rehabilitation · endurance · hypertrophy
Equipment
Resistance band
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked.
Place a loop band around both legs above the knees.
Keep the feet pressed together and the pelvis stable — do not roll back as you move.
Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire.
Pause briefly at the top, then lower under control to the start.
Complete all reps on one side, then switch.
Technique cues and common mistakes
The pelvis stays stacked — the moment you start rocking back, the glute disengages.
Slow controlled tempo beats heavy band; this is a stability drill, not a strength PR.
If you cramp in the side of the hip, that is exactly the right muscle. Shorten the set.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
