Banded Side-Lying Clamshell
This butterfly variation is a side-lying clamshell with a resistance band. Opening the top knee challenges the muscles around the outer hip.
Execution
-
1
Lie on your side with your knees bent and a resistance band around your thighs, above the knees.
-
2
Keep your hips stacked and your feet together, as shown in the demonstration.
-
3
Open the top knee against the band without rolling your pelvis backwards.
-
4
Lower the knee slowly and repeat, then turn over to train the other side.
Technique
Use a band that allows a controlled opening. Keep the motion at the hip instead of twisting your back.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
