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Band Clamshell — glutes isolation exercise in the LIFTAG library

Band Clamshell

Isolation · Weight × reps

IN THE APP

iOS and AndroidGet LIFTAG free

Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Band Clamshell.

FOUND ON THESE MACHINES

HOW TO DO BAND CLAMSHELL

  1. Place a mini band above your knees and lie on your side with hips and knees bent, heels aligned with your pelvis.
  2. Stack your shoulders and hips, then keep the feet together as you rotate the top knee upward.
  3. Stop before the pelvis rolls backward, pause, and lower with control without letting the band snap the knees together.
  4. The movement should come from the hip rather than the lower back.
  5. Use a lighter band or smaller opening if you cannot keep the pelvis quiet; shifting the hip and knee angles changes the challenge, so choose the position you can control consistently.

FREQUENTLY ASKED QUESTIONS

Open Band Clamshell in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE GLUTES EXERCISES

Barbell Hip ThrustBarbell Hip ThrustSeated Machine Hip AbductionSeated Machine Hip AbductionGlute BridgeGlute BridgeKettlebell SwingKettlebell SwingMachine Hip ThrustMachine Hip ThrustCable Glute KickbackCable Glute KickbackBand Lateral WalkBand Lateral WalkBanded Glute BridgeBanded Glute Bridge