Looking to strengthen your glutes and hips? Banded Side Lying Clamshells are a simple but powerful exercise that targets the outer hips and helps improve hip stability, making them perfect for runners, lifters, and anyone recovering from lower body injuries.
What You’ll Need:
- A resistance band
- A mat or soft surface
Steps:
- Set Up Your Position
Lie on your side with your hips stacked directly on top of each other. Bend your knees at a 90° angle. - Add Resistance
Place a resistance band just above your knees to add tension and activate your glute muscles. - Engage Your Core
Keep your feet together and engage your core to stay stable throughout the movement. - Open and Lift
Open your top knee against the resistance band, keeping your feet in contact. Focus on using your glutes to lift. - Control the Lowering
Slowly lower your knee back down with control. Don’t let it drop. - Stay Aligned
Avoid rolling your hips backward. Your body should stay stacked and stable from start to finish.
Tips:
- Start with 2–3 sets of 10–15 reps on each side.
- Focus on form over speed for best results.
This move may look simple, but it’s incredibly effective when done right. Add it to your routine for stronger, more stable hips!