Banded Double Clamshell
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Glute Activation
Hip Stability
Prehab/Rehab
Floor-Based
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Glute Loop
Mat (optional)
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All Levels
Overview
The Banded Double Clamshell is a progression of the traditional clamshell exercise, combining an upper and lower leg lift to increase glute activation and hip stabilization. Adding a resistance band challenges both hip abductors and external rotators, making this a go-to movement for warm-ups, rehab, or targeted glute work.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
External hip rotators
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees and lie on your side with hips and knees bent to 90 degrees.
Stack your hips and shoulders, keeping your feet together and spine neutral.
Open your knees apart (as in a standard clamshell), then lift both your top foot and knee off your bottom leg—this is the double clamshell position.
Slowly lower the top foot and knee back to the starting position with control.
Complete all reps on one side before switching.
Benefits
Enhances glute and hip activation for improved stability
Strengthens the muscles that support knee and pelvic alignment
Excellent for injury prevention and rehab settings
Helps correct movement imbalances between sides
COACHING CUES
Keep your hips stacked-don’t roll backward
Lift the knee and ankle at the same time for full engagement
Control the descent-don’t let the band pull your leg down
Exhale as you lift for core engagement
Notes
The Banded Double Clamshell is a focused glute activation exercise that strengthens the hip abductors and stabilizers. It’s particularly useful for preparing the body for more dynamic lower-body movements and improving overall hip and pelvic control.