How to do a Mini Loop Band Side-Lying Clam
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Side-Lying Clam
Instructions for Proper Form
A variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.
- Lie on your right side with a band wrapped around both thighs just above your knees bent and feet stacked on top of each other. Keep your left foot on top of your right foot as your raise your left knee towards the ceiling avoiding rotating your torso backwards. Control the band back to the starting position and repeat with the opposite side.
Alternatives & Variations to Mini Loop Band Side-Lying Clam
1. Machine Hip Abductor
96.7 mSCORESWAPPED 229 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
2. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 166 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
3. Clam
43.8 mSCORESWAPPED 165 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
4. Side Leg Raises
34.3 mSCORESWAPPED 163 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
5. Cable Hip Abduction
28.8 mSCORESWAPPED 118 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
6. Standing Hip Abduction
70.2 mSCORESWAPPED 74 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
7. Fire Hydrant Circle
65.2 mSCORESWAPPED 53 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
8. Mini Loop Band Side-Lying Hip Abduction
53.2 mSCORESWAPPED 53 TIMESA resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.
9. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 48 TIMESThis isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.
10. Mini Loop Band Fire Hydrant Circle
52.1 mSCORESWAPPED 32 TIMESThis exercise is a more challenging variation of fire hydrant circles. It primarily targets the muscles in and around your hips. This movement enhances hip mobility, strengthens the glutes, and improves overall lower body stability and function.