Banded Clamshell

Also known as: Clamshell, Clam Shell, Side-Lying Clamshell

Banded Clamshell is a isolation strength exercise using bands that trains the abductors.

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Primary muscles: Abductors

Secondary muscles: Glutes

How to do it

1. Loop a resistance band just above your knees and lie on your side with hips and knees bent and heels together.
2. Rest your head on your lower arm and keep your hips stacked.
3. Keeping your feet touching, open the top knee as far as you can without rolling the pelvis back.
4. Close the knee slowly, finish the set, then switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Banded Clamshell from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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