Glutes · Beginner

Clamshell

Glute Med

Equipment: Resistance Band, Mat

How to do it

• Lie on your side, band above your knees, hips and knees bent
• Stack your hips and shoulders, head resting on your lower arm
• Keep your feet together and brace your abs
• Lift your top knee like opening a clamshell, pelvis still
• Lower the knee slowly back to the start

Common mistake

✕ HIPS ROLLING BACKWARD → ✓ STACK HIPS, MOVE ONLY THE KNEE

Starting point: 3 sets × 12–15 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ebi.ac.uk.