Banded Clamshell

Difficulty

Beginner

Position

Floor

Type

Calisthenics

Sides

Both sides

Hold time

60 s per set in our routines

How to do the Banded Clamshell

1. Place a resistance band just above your knees and lie on your side with your knees bent.
2. Stack your hips and rest your head on your bottom arm.
3. Keep your feet together as you lift your top knee against the band.
4. Pause at the top, then lower slowly with control.

Tips

• Keep your hips stacked so your pelvis does not roll backward.

Adjustments

• Tie a towel or belt loosely around your knees if you don't have a band, or skip the band to start.
• Make the lift smaller if your hip feels pinched.

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