FitCiBanded Clamshell is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your side with your knees bent to 90 degrees and stacked, and place a mini band just above your knees.
- Keep your heels pressed together and support your head with your arm.
- With your heels together, open your top knee up against the band as far as you can.
- Hold for 1-2 seconds at the top and feel the contraction on the side of your hip.
- Slowly close your knee against the band; switch sides when the set is done.
Coaching tip
As you open your top knee, do not let your hips roll backward; the movement should come only from the hip joint.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Sumo Deadlift
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.