Lying Clamshell (RB) is a staple for isolating the side glutes (gluteus medius/minimus), improving hip stability, and shaping the upper-outer glute. It’s beginner-friendly, joint-safe, and perfect for home programs.
Step-by-Step Setup & Execution
- Band placement: Mini band just above the knees (start here). Move lower for more challenge—only if you can keep hips stacked.
- Start position: Lie on your side, shoulders & hips stacked, knees bent ~90°, feet in line with your spine. Head supported, bottom hand under the head or on the floor.
- Brace: Ribs down, light core tension. Imagine your top hip pointing straight forward—no rolling back.
- Open: Keep feet touching and open the top knee against the band. Stop where the pelvis would start to rotate.
- Squeeze & control: Pause 1–2s feeling the side-glute burn, then return slowly. No bouncing the band.
- Prescription: 2–4 sets × 12–20 reps/side. Tempo: 2s up, 1–2s hold, 2–3s down.
Coaching Cues (Fix Form Fast)
- Think “knees open, hips still”—not “roll the hip back.”
- Keep feet lightly together to bias the lateral glutes instead of the low back.
- Stack ribs over pelvis; don’t flare the ribcage as you open.
- Move slow. If you don’t feel side-glute burn, reduce range and stop any hip roll.
Muscles Worked
- Gluteus Medius & Minimus: Primary drivers (abduction/external rotation).
- Deep Hip Rotators: Assist and stabilize.
- Core Stabilizers: Keep the pelvis and spine neutral.
Progressions & Programming
- Make it harder: Thicker band, longer top pause, 1.5 reps, or elevate feet slightly on a pad.
- When to use: Warm-up/activation before squats, deadlifts, or runs; accessory work on lower-body/glute days; finisher for a concentrated lateral-glute burn.
- Pair with: Hip thrust, lateral band walks, and single-leg RDLs for a complete glute routine.
