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Band Clamshells
Demonstration video: Side Lying Clam Shell (Baptist Health (South Florida)). Follow the steps on this page if the video differs.
In our programs
- Low Back and SI Joint, Phase 3 LB-3 #1
- Hip, Phase 3 HP-3 #1
The dose and steps can differ by program.
Low Back and SI Joint, Phase 3: Band Clamshells LB-3 #1
Strengthen hip and SI stability
Photos
Why it helps
The gluteus medius (the muscle on the side of your hip) helps stabilize your SI joint and low back. After an injury, it often goes weak. Band clamshells work on waking it up and building its strength.
How to do it
- Lie on your side with knees bent about 45 degrees, hips stacked, feet together.
- Place a band loop just above your knees. Tight enough to feel resistance.
- Keep your feet together and your hips stacked. Do NOT roll your top hip backward.
- Slowly lift your top knee away from the bottom knee, like opening a clamshell. Stop where your hips would start to roll.
- Hold 2 seconds. Slowly close. Do 12. Switch sides.
Too hard? Try this
Use a lighter band or no band. Do 8 reps.
Too easy? Try this
Use a heavier band. Or hold each rep 5 seconds at the top.
Common mistakes
- Your top hip rolls backward as you open.
- You move from your low back instead of your hip.
- You go too fast.
You should feel
- Strong work on the side of your hip and buttock.
- Stable, still trunk.
You should not feel
- Sharp pain in your low back.
- Pain in the front of your hip.
Stop right away if
- Sharp low back pain.
- Pain shooting down a leg.
- Hip joint pain that does not stop.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Hip, Phase 3: Band Clamshells HP-3 #1
Strengthen side hip with resistance
Photos
Why it helps
Clamshells work on waking up and strengthening the gluteus medius (side of the hip). The band makes the muscle work harder. This muscle is often weak after a crash.
How to do it
- Lie on your side with knees bent about 45 degrees, hips stacked, feet together.
- Place a band loop just above your knees. Tight enough to feel resistance.
- Keep your feet together and your hips stacked. Do NOT roll your top hip backward.
- Slowly lift your top knee away from the bottom knee, like opening a clamshell. Stop where your hips would start to roll.
- Hold 2 seconds. Slowly close. Do 12. Switch sides.
Too hard? Try this
Use a lighter band or no band at all. Do 8 reps.
Too easy? Try this
Use a heavier band. Or hold each rep 5 seconds at the top.
Common mistakes
- Your top hip rolls backward as you open.
- You move from your low back instead of your hip.
- You go too fast.
You should feel
- Strong work on the side of your hip and buttock.
- Stable, still trunk.
You should not feel
- Sharp pain in your low back.
- Pain in the front of your hip.
Stop right away if
- Sharp low back pain.
- Sharp groin pain.
- Hip clicking or catching.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Nejati P, Safarcherati A, Karimi F. Pain Physician, 2019. PMID 30700068
- Barratt PA, Brookes N, Newson A. Br J Sports Med, 2017. PMID 27834675
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