Side Lying Clam with Band 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
None
Execution
Compound
Force Type
Push (Unilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Side Lying Clam with Band" is an effective exercise primarily targeting the glutes. To perform this exercise, you lie on your side with a resistance band placed around your knees. As you maintain a bent-knee position, you raise your top knee while keeping your feet together, engaging your glutes to initiate the movement. This exercise helps strengthen the gluteus medius and maximus, improving hip stability and enhancing lower body strength. The resistance band adds extra tension, making the exercise more challenging and increasing muscle activation.
How to Perform
Begin by placing a mini resistance band around your knees, positioning it just above the knee cap (patella).
Lie on your side with your knees bent at a 90-degree angle. Support your head by resting your bottom arm beneath it.
Ensure that your heels stay together, then raise your top knee by engaging the muscles of your glutes.
Slowly lower your knee back to the starting position, maintaining control throughout the movement.
Repeat the exercise for the recommended number of repetitions before switching to the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure you have perfected the basic clamshell exercise using only bodyweight before progressing to the version with the resistance band.
Slightly shift your top knee forward before lifting it, which helps increase activation of the gluteus medius on the working leg.
Be mindful of your lower back position—avoid arching it, as this can hinder glute activation and reduce the effectiveness of the exercise.
Exhale as you raise your knee to maintain a neutral spine and engage your abdominal muscles more effectively.
How Not to Perform
Avoid Arching the Lower Back: Do not allow your lower back to arch excessively during the movement. This can cause unnecessary strain on your spine and reduce the effectiveness of the exercise by shifting the focus away from the glutes. Keep your back in a neutral position throughout the exercise.
Don’t Use Momentum: Resist the urge to swing your knee upward using momentum. Focus on a slow, controlled movement to properly engage the glutes. Jerking the knee up can lead to inefficient muscle activation and may cause injury.
Keep Your Core Engaged: Failing to activate your core can result in instability and improper form. Make sure your abdominal muscles are engaged to help maintain stability and prevent excessive movement in your torso.
Avoid Letting Your Heels Separate: Keep your heels together at all times. Allowing them to drift apart can decrease the focus on the glutes and make the exercise less effective.
Don’t Overextend the Knee Lift: Raise your knee only to the point where you can maintain proper form. Lifting too high can cause strain on the hip and lower back, shifting the focus away from the glutes.
Don’t Rush the Repetitions: Avoid performing the exercise too quickly. Focus on controlled, deliberate movements to fully activate the glute muscles. Rushing can reduce the time under tension and lead to less effective results.
Ensure Proper Band Placement: If using a resistance band, make sure it is positioned just above your knees, not on your thighs or calves. Incorrect band placement can affect the tension and reduce the intensity of the exercise.
Don’t Let the Top Leg Collapse Inward: Keep the top leg in line with your torso and avoid letting it collapse toward the floor. This will help maintain proper muscle activation in the glutes and prevent unnecessary strain on the hips.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
