Miniband Clamshell
Starting Posture
Lie on your side with your knees bent, while holding a mini resistance band just above your knees. Keep your core engaged and your hips stacked directly on top of each other.
How to Exercise
Slowly lift your top knee upwards, while keeping your feet together and engaging your glutes. Hold the position for a couple of seconds and then slowly lower your knee back down. Repeat for the desired number of repetitions.
Breath Control
Inhale as you prepare for the movement, and exhale as you lift your knee upwards. Inhale again as you lower your knee back down.
Common errors
Swinging your leg instead of lifting it upwards, not keeping your core engaged, and letting the band slip down towards your ankles are common errors to watch out for.
Weights
No weights required, just a mini resistance band
Grips
Hold the mini resistance band just above your knees, ensuring a secure grip throughout the exercise.
Variations
To increase the difficulty, you can use a stronger resistance band or add ankle weights. To decrease the difficulty, you can use a lighter resistance band or perform the exercise without the band.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to maintain proper alignment throughout the exercise, and focus on engaging your glutes to get the most out of the movement. Keep the tension on the resistance band throughout the exercise for maximum effectiveness.
Cautions
Avoid arching your back or rolling your hips backwards during the movement. If you experience any pain or discomfort, discontinue the exercise immediately.