Three-way clamshells

I ❤️ my 9″ mini resistance bands!

Clamshells are great to build glute and TFL strength, but the side position isn’t my favorite. Ta-da! Seated 3-way mini resistance band clamshells.

What to do:

  1. Place the mini band right below (more advanced) or right above (a bit easier) your knees. Whichever location you choose or whatever resistance mini band you use, just make sure you feel your glutes and outside your hips actually working.
  2. Sit on the edge of the bench and your feet about hip-width apart. Then press your knees open against the band, using your glutes to open the band.
  3. Begin with the forward hip hinge, then sitting tall, and finish leaning back.

Alter the location and ‘weight’ of the resistance band to progress or regress the movement for your current level of fitness.

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

2 thoughts on “Three-way clamshells

  1. Jamie M says:

    Very helpful, and I think this exercise could help my son train for his soccer too.

    I also really like how you communicate “Smart” so consistently. Being smart about our training and recovery is so key, and I have learned over time through lots of resources how to continually improve. Your site is a great resource.

    • skuhn says:

      Thanks Jamie! Purpose-driven training is incredibly powerful. When an athlete understands the “why-ology” of training, they flourish! Plus, I have zero interest in injured or over-trained athletes – or myself for that matter. It’s not one thing done well. It’s the combination of many little things done well in concert with each other where true athletic potential resides.

      I appreciate all our gym conversations! It’s always to treat to bump into you!

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