How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the clamshell (band) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Clamshell (Band): how to do it and muscles worked

The clamshell (band) mainly works your abductors and glutes. You need a resistance band.

Muscles worked

Main

How to do the clamshell (band)

1
Lie on your side with a loop band around your thighs just above your knees, knees bent about 45 degrees and feet stacked.
2
Keep your feet together and open your top knee toward the ceiling like a clamshell, without rolling your hips back.
3
Hold for a second at the top, then close slowly against the band. Switch sides after your reps. Breathe out as you open.

Form tip: Keep your hips stacked and still; only the top knee should move. If your pelvis rocks, use a lighter band.

Common questions

Which muscles does the clamshell (band) work?: The clamshell (band) mainly works your abductors and glutes.
What equipment do I need for the clamshell (band)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the clamshell (band) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abductors exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.