Resistance Band Clam

Resistance Band Clam: So führst du sie aus

1. 1Loop a resistance band around both legs just above the knees.
2. 2Lie on your side on a mat with your hips stacked directly on top of each other and your body in a straight line from head to feet.
3. 3Bend both knees to approximately 45 degrees, keeping your feet stacked together and your feet in line with your hips.
4. 4Rest your bottom arm on the mat and place your top hand on your hip or the floor in front of you for balance.
5. 5Brace your core lightly so your hips remain stable and do not rock backward during the movement.
6. 6Keeping your feet pressed together, slowly rotate your top knee upward toward the ceiling as far as you can without your pelvis tilting or rolling back.
7. 7Pause briefly at the top of the movement when you feel a contraction in the outer hip.
8. 8Lower your top knee back down with control until your legs are stacked again.
9. 9Complete all reps on one side before rolling over and repeating on the other side.

Technik-Tipps

• Keep your hips stacked throughout the set — the moment your pelvis rotates backward to gain extra range, the gluteus medius loses tension and the lower back takes over.
• Imagine your feet as a hinge point: they stay fixed together while only the knee opens, which keeps the movement isolated to hip abduction and external rotation.
• Choose a band resistance that lets you achieve full range of motion with control; if your hip hikes or your torso twists to complete the rep, the band is too heavy.
• Move at a deliberate tempo — about two seconds up and two seconds down — rather than letting the band snap your knee back down.
• If you feel the movement in your lower back rather than your outer hip, reduce the range of motion slightly and focus on keeping the core braced before adding range back in.

Häufige Fehler

• Rolling the pelvis backward to lift the knee higher: this substitutes lumbar rotation for hip abduction and shifts the work away from the gluteus medius, reducing the effectiveness of the exercise.
• Letting the feet separate: lifting both the knee and the foot turns the movement into a general hip rotation rather than a controlled abduction, dispersing the load and reducing glute engagement.
• Using too much band resistance: excess tension forces compensatory movements such as hip tilting or torso rotation, which undermine the isolation this exercise is designed to provide.
• Rushing through repetitions: a fast tempo allows the elastic recoil of the band to pull the knee back down, removing the eccentric load on the gluteus medius that builds strength.
• Neglecting the pause at the top: skipping the brief hold at peak contraction reduces total time under tension and limits the activation signal to the gluteus medius.

Häufig gestellte Fragen