How to do a Mini Loop Band Side-Lying Clam
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Alternative Exercises to Mini Loop Band Side-Lying Clam
1. Machine Hip Abductor
96.7 mSCORESWAPPED 311 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.
- Beginner
- Abductors
- Thigh Abductor Machine
2. Side Leg Raises
34.3 mSCORESWAPPED 172 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.
- Beginner
- Abductors
3. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 163 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.
- Beginner
- Abductors
- Mini Loop Bands
4. Clam
43.8 mSCORESWAPPED 161 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.
- Beginner
- Abductors
5. Cable Hip Abduction
28.8 mSCORESWAPPED 131 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.
- Beginner
- Abductors
- Hi-Lo Pulley Cable
6. Fire Hydrant Circle
65.2 mSCORESWAPPED 72 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.
- Beginner
- Abductors
7. Standing Hip Abduction
70.2 mSCORESWAPPED 71 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
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.
- Beginner
- Abductors
- Mini Loop Bands
9. Dumbbell Fire Hydrant Circle
55.1 mSCORESWAPPED 49 TIMESThis exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.
10. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 41 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.
- Beginner
- Abductors
- Loop Bands