Mini-Band Clamshell Exercise

By adding a tubing-band or a mini-band to this simple body weight exercise, you can target glutes and hips even more and increases its effectiveness in toning your lower body. 

Clamshell with a mini-band is a great exercise for working the gluteus medius(butt-muscle).

 According to a study published in The International Journal of Sports Physical Therapy in September 2011, amogst 18 differnt exercises they analyzed, the tubing band with hip-abduction exercises had about 77% Maximal voluntary muscle contraction (MVIC) of the glutes medius, and 53% Maximal voluntary muscle contraction (MVIC) of the glutes Maximus.

The clamshell targets your glutes, hips and thighs. Perform 3-4 sets and 12-15 repetitions. Use a lighter color band for resistance that way you can focus on proper form. 

Exercise Table

RepsSetsLevelLocation
10-152-3MediumGym or Home

How to do the clamshell exercise with mini-band

  1. Lie on your left side with your left arm under your head for support. Rest your other hand on your hip. Bend your knees to a 45 degree angle. Place above mini-band above your knees
  2. Keeping your feet together, tighten your abs and spread your knees as far apart as possible. Repeat as many times as possible and then repeat on the opposite side.
Misato Alexandre

Co-Founder

After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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