Male

Resistance Band Clam

Muscles involved

Adding the Resistance Band Clam to your training session is a game-changer for hip health and lower body stability. Even though it looks straightforward, the constant tension provided by the resistance band deeply targets your glutes, firing up the lateral stabilizers that are crucial for overall pelvic balance. This newfound stability is a major advantage for any athletic pursuit, preventing knee valgus when you run, jump, or execute heavy lower-body lifts. By building strength in this isolated position, you gain significantly better movement control, safeguard your lower back and hips against injury, and unlock far greater power transfer during compound athletic movements.

How to do it

1. Lie on your side with your knees bent and a band around your thighs. 2. Open your top knee without separating your feet, activating your gluteus medius. 3. Hold for one second at the maximum opening. 4. Lower with control and repeat before changing sides.

Equipment required

Banda de resistencia

Muscles worked

Tips

- Keep your feet together during the entire movement. - Open your top knee as much as possible without rotating your hip. - Control the closing of the knee.