Resistance Band Clam
Expert Advice
Control the movement both on the way up and down to maintain tension on the glutes throughout the exercise.
How-to-do Steps
- Lie on your side with a resistance band around your knees.
- Stack your legs and bend your knees at a 45-degree angle.
- Keep your feet together as you open your top knee, like a clamshell.
- Pause at the top and squeeze your glutes.
- Slowly return your knee to the starting position.
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Muscles Worked
Resistance Band Clam primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Quads50%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Resistance Band Clam work?
Resistance Band Clam primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Clam?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Resistance Band Clam suitable for beginners?
Yes, Resistance Band Clam is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
