Banded clamshell is a great exercise for strengthening your gluteus medius. There are other methods of performing this exercise, but by laying on the ground and pressing your back into the floor, you are strengthening your pelvic tilt.
Primary Muscles Used
Banded Clamshell Instructions
- Loop a mini resistance band right above your knees and lie on your back, knees bent at 90 degrees.
- Press your lower back into the floor and firmly plant your feet a little closer than hip width apart.
- Keeping your lower back pressed into the floor slowly bring your knees outward away from the center line.
- When your knees are spread apart as far as they can go, squeeze your glutes and pause.
- Slowly return to the starting position.
Tim's list of benefits for the Banded Clamshell
- Squats, deadlifts even hip thrusts all work the glutes, but they focus on the gluteus maximus and can leave out the gluteus medius. Medium-sized muscles at the top of your glutes, the medius wrap around the outside of your hips and are a big part of building a balanced backside
- Strengthening and growing the glute med helps you run faster and lift heavier, and even stabilizes your legs to reduce your risk of hip, knee and ankle injuries when running, according to a February 2020 review published in the Strength & Conditioning Journal. It also gives your backside a rounder, higher, fuller look.
- By getting your muscles fully firing before you head into a set of squats or a hard run, activation moves set you up the best success during all-out efforts.
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