FlexBanded Clamshells
Muscles worked
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- CategoryLegs
- Default target3 sets × 15–20 reps per side
- EquipmentBand
- Movement patternIsolation Lower
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your side with knees bent 90° and stacked, loop band just above your knees, head supported.
Movement
Keeping your feet together, lift your top knee as high as you can without rolling your hips back. Lower slowly.
Form Tip
Place a hand on your hip to feel for rolling — the movement should come only from the hip joint.
Increase Difficulty
Add a 2-second hold at the top or use a heavier band.
Decrease Difficulty
Perform without a band.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.