Resistance Band Clamshell

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The Clamshell workout is a great way to engage the Abductor muscles using a resistance band.

The resistance band is placed just above the knees, providing added resistance during the exercise.

By keeping the feet together and lifting the top knee against the band’s resistance, the Abductor muscles are targeted.

While other muscles like the glutes and hip flexors are involved, the resistance band primarily engages the Abductor.

Place a resistance band just above your knees and lie on your side with your knees bent and stacked on top of each other.
Rest your head on your lower arm and keep your hips stacked vertically.
Engage your core and squeeze your glutes to lift your top knee as high as possible, while keeping your feet together.
Hold the lifted position for a moment, feeling the contraction in your outer hip.
Slowly lower your knee back down to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions on one side before switching to the other side.
Alternate between sides until you have completed the recommended number of sets.

Position yourself on your side with your knees bent and your feet together, wrapping the resistance band just above your knees. This will create the necessary tension to engage your abductor muscles effectively.
As you exhale, engage your core and press your hips forward slightly, maintaining a neutral spine throughout the movement. This will help activate your abdominal muscles and stabilize your body.
With control, lift your top knee away from the bottom knee, opening your legs like a clamshell. Focus on using the resistance band to create resistance and feel the burn in your abductor muscles.
Avoid rushing through the exercise. Instead, perform the movement slowly and with intention, emphasizing the squeeze of your abductor muscles at the top of the movement. This will maximize the engagement and effectiveness of the exercise.
Remember to breathe steadily and rhythmically throughout the exercise. Inhale as you lower your knee back down and exhale as you lift it up, maintaining a steady flow of oxygen to your muscles and promoting better endurance.