Clamshell

Setup

Lie on your side with hips and knees bent at 45 degrees, stacking your hips and feet together. Place a resistance band just above your knees and rest your head on your lower arm.

How to do it

1. Keep your feet glued together throughout the entire movement
2. Rotate your top knee upward as far as comfortable while keeping your hips stacked
3. Squeeze your glute at the top position for a brief pause
4. Lower your knee back down with control, maintaining tension in the band
5. Keep your core tight to prevent your torso from rolling backward

Watch out for

• ✗Letting the hips roll backward instead of staying stacked perpendicular to the floor
• ✗Lifting the bottom foot off the top foot or separating the feet during the movement
• ✗Using momentum or swinging the knee instead of controlled glute contraction