Clamshell with a Mini Band
Side-lying (hips and knees bent) · Opening the knee with the muscles at the side of the buttock
A strength exercise with a resistance band: opening the knee with the muscles at the side of the buttock.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Side-lying (hips and knees bent) · Opening the knee with the muscles at the side of the buttock
Starting position
Place the mini loop just above both knees (around the lower thighs). Lie on your left side with your hips and knees bent and your feet and knees together. Stretch the lower arm under your head and place the upper hand on the floor in front of you for support.
Movement phases
1. Set up
Stack the pelvis upright to the floor, in a position where the lower back does not arch, with the heels together.
2. Open
Breathing out, keep the heels together and slowly open the top knee against the band.
3. Hold
Hold for 1 to 2 seconds at a height where the pelvis does not roll back.
4. Close
Breathing in, slowly close the knee without letting the band snap it back. Repeat on the other side.
What to check yourself
As the knee opens, is the pelvis rolling back? Are the heels coming apart? Is the lower back arching?
Coaching points for trainers
Keeping the pelvis still matters more than lifting the knee high; work within the range that allows this. If the pelvis rolls back, do it with the back against a wall, or practise the movement without the band first. The 3D opens the right leg.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Place the band just above the knees, not over the kneecaps or behind the knees.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions