Resistance Band Clam

1. Place a loop band around both legs just above the knees.
2. Lie on your side with your shoulders, hips, and heels in one line, knees bent about 90 degrees and feet together.
3. Rest your head on your lower arm and place your top hand on your hip to monitor for rolling.
4. Brace your core and press your feet together lightly.
5. Rotate your top knee up and open against the band while both feet stay in contact.
6. Open as far as you can without the top hip rolling backward, then hold the top position for one to two seconds.
7. Lower the knee back down slowly, stopping just before the knees touch to keep band tension.
8. Finish the set, then roll over and repeat on the other side.

Common Mistakes

• Rolling the hips back: letting the pelvis fall backward as the knee lifts fakes range using the trunk. Keep the top hip stacked directly over the bottom hip.
• Lifting the feet apart: separating the feet turns the clam into a leg raise and unloads the rotators. The feet stay glued together for every rep.
• Moving too fast: quick flapping reps let momentum, not the glute, open the knee. Use a slow two second lift with a pause at the top.
• Choosing a band that is too heavy: an overly strong band forces tiny, strained reps. Pick a tension that allows a full arc of motion.