This means it works the muscles on the sides of your hips and your bottom, making them stronger.

They help improve your balance and steadiness.

Stronger hip and glute muscles help keep you from falling or getting hurt.

Clamshells can help prevent injuries.

By strengthening the muscles around your hips, you're less likely to strain or pull them.

They're good for people recovering from injuries.

Gentle clamshells can help your hip muscles heal and get stronger after an injury.

Clamshells can make other exercises easier and better.

Having stronger hip and glute muscles improves your performance in activities like running and jumping.

They're good for athletes and people who want to get fitter.

This exercise is helpful for improving strength and flexibility in everyone.

This exercise mainly works the gluteus medius muscle. This muscle is very important for keeping your hips steady and balanced.

Clamshells help improve how much you can move your hips.

Being able to move your hips well is important for many activities, like walking, running, and playing sports.

Stronger hips and glutes help prevent injuries.

This is because strong hip muscles support your knees and back, making you less likely to get hurt during exercise or daily life.

Doing clamshells can make you a better athlete.

Stronger hips mean you'll be better at running, jumping, and other activities that need strong hip muscles.

Put a resistance band just above your knees. It should feel snug but not too tight.

Bend your hips so your body is at about a 45-degree angle. Think of a slightly slanted line from your hips to your shoulders.

Keep your feet together, touching each other. Don't let them separate during the exercise.

Slowly lift your top knee as high as you comfortably can. Imagine you're opening the clam shell, but only slightly.

Important: Keep your hips still – don't let your bottom hip move or twist. Only your top knee should move.

Pause at the top for a second, feeling the muscles in your hip and buttock work.

Slowly lower your top knee back down to the starting position. Control the movement – don't just let it drop.

Do this 10-15 times on one side, then switch to the other side and repeat. Listen to your body and stop if you feel pain.

Tip: Go slowly and focus on the feeling in your hip and buttock muscles. This makes the exercise more effective.

Resistance Band Glute Bridge: This exercise works your glutes, especially the gluteus maximus, but in a different way than clamshells. You lie on your back, put a resistance band above your knees, and lift your hips. This also uses your core and hamstrings, making it a more complete workout.

How to do a Resistance Band Glute Bridge: Lie on your back with your feet flat on the floor and a resistance band just above your knees. Push through your heels to lift your hips off the floor, squeezing your glutes at the top. Slowly lower your hips back down.

Band Pull-Through: This exercise focuses on the back of your legs and glutes (your posterior chain). You stand with your feet apart, holding a resistance band around your ankles. Bend over from your hips, keeping your back straight, and pull the band through your legs, squeezing your glutes as you stand back up.

How to do a Band Pull-Through: Stand on a resistance band with feet hip-width apart. Hinge at your hips, keeping your back straight, and grab the band with both hands. Pull the band through your legs as you stand back up, squeezing your glutes at the top.

Both the Glute Bridge and Pull-Through are great for building stronger glutes and improving lower body strength and stability. They're good choices if you want to switch things up from clamshells.

Try both exercises to see which one you like best and which fits your workout routine!

Resistance Band Glute Bridge: This exercise strengthens your glutes (butt muscles) and hamstrings (back of your thighs). The band adds extra resistance, making it a more challenging workout. It also works your core muscles (your stomach area).

Band Single Leg Split Squat: This exercise helps build strength in one leg at a time. It targets your quads (front of your thighs) and glutes, and improves your balance. The resistance band makes it harder, leading to better leg strength.

Band Hip Flexion: This focuses on your hip flexors (muscles that help you lift your knees). Stronger hip flexors are great for activities like running and jumping. The band helps you build strength and flexibility in your hips.

All these exercises help strengthen your hip muscles, making you more stable and less likely to get injured.

Try these variations to see which ones you like best and which fit your fitness goals. They're a great way to improve your overall fitness!

Use the right resistance: If the exercise is too easy, use a stronger resistance band. You should feel your muscles working, but not so much that your form suffers.

Take your time: Don't rush through the reps. Slowly lift your knee, hold it for a moment, and then slowly lower it back down. This helps you feel the muscles working and prevents injury.

Focus on your glutes: The goal is to feel the muscles in your buttocks working. If you're not feeling them, try to squeeze your glutes as you lift your knee.

This exercise helps improve hip stability and mobility, which is important for everyday activities and sports.

Lie on your side with your knees bent and a resistance band around your thighs, just above your knees.

Keep your feet together and slowly open your top knee, lifting it away from your bottom knee, like a clam opening its shell.

Control the movement and avoid letting your hips roll backward. Your core should be engaged to keep your body stable.

Slowly lower your top knee back to the starting position. Repeat for the recommended number of repetitions, then switch sides.

Focus on feeling the muscles in your hips and glutes working. Don't use momentum; focus on controlled movements.

Make sure you don't arch your back during the exercise; this can strain your back and reduce the effectiveness of the exercise.

Start with lighter resistance bands and gradually increase the resistance as you get stronger.

Regularly performing resistance band clamshells can improve your overall strength and balance, reducing your risk of injury.