Clam Shell
Exercise Information
| Exercise Name: | Clam Shell |
| Resistance Band Type: | A resistance loop band |
| Equipment Required: | |
| Body Parts Exercised: | Core and gluteals |
Exercise Procedure
Exercise Start Position
- Lying on your side with your upper body propped up on your elbow.
- Wrap a resistance band loop around your legs just above the knees with your hips and knees flexed to 90 degrees. There should be some tension in the resistance band at this start position.
- Your knees and feet start together.
Exercise End Position
- Lying on your side with a resistance band loop around your legs just above the knees with your hips and knees flexed to 90 degrees.
- Your knees apart and your feet together.
Exercise Start Position
Exercise End Position
Action
- Lift the top knee (parting the knees) keeping the inside of your feet together.
- Then, allow your knee to return back to the start position and repeat.
- Once you have completed your set on one side, turnover and repeat on the other side.
Modification Options
- Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the resistance band to increase the difficulty.
Technique Tips
- Breathe out as you lift your knee and breathe in as you return to the starting position.
- Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription
1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.
Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.