ex_KBCAOX

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Upper Legs · Band

Resistance Band Clam

beginnerstrengthMale & female model

Resistance Band Clam is a beginner compound strength exercise that works the glutes (upper legs), with the hip flexors assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Glutes
Body part: Upper Legs
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Glutes · Gluteus Medius, Gluteus Minimus
Quadriceps · Tensor Fasciae Latae

Secondary muscles

Hip Flexors · Iliopsoas

How to do Resistance Band Clam

Place a loop resistance band around your thighs, just above your knees. Lie on your side with your legs bent at a 90-degree angle and your feet stacked together.
Rest your head on your bottom arm and place your top hand on the floor for stability.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or back, squeezing your glutes at the top of the movement.
Slowly return your knee to the starting position with control. Repeat for the desired number of repetitions, then switch to the other side.

Form tips

Keep your feet together to ensure proper form and muscle activation.
Exhale as you lift your knee and inhale as you lower it back down.
Ensure your head and neck remain aligned with your spine for comfort.

Resistance Band Clam alternatives

Kettlebell Single Leg Hip Thrust

Glutes · intermediate

Dumbbell Feet Elevated Single Leg Glute Bridge

Glutes · beginner

Barbell Glute Bridge

Glutes · beginner

Celebratory Hip Thrust

Glutes · intermediate

More glutes exercises

Resistance Band Hip Thrust (Version 2)

Glutes · beginner

Dumbbell Kneeling Squat

Glutes · beginner

Kettlebell Hip Thrusts

Glutes · intermediate

Chair Elevated Single Leg Glute Bridge

Glutes · beginner

Landmine Goblet Curtsy Lunge

Glutes · intermediate

Dumbbell Sumo Squat Off Benches

Glutes · intermediate

Barbell Kneeling Squat

Glutes · beginner

Dumbbell Single Leg Hip Thrust

Glutes · intermediate

Resistance Band Clam FAQ

What muscles does Resistance Band Clam work?

Resistance Band Clam mainly works the glutes in the upper legs (Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae). The hip flexors work as secondary muscles.

What equipment do you need for Resistance Band Clam?

You need a band.

How many sets and reps of Resistance Band Clam should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Resistance Band Clam good for beginners?

Yes. Resistance Band Clam is rated beginner, so it's a sound choice while you learn to train the glutes.

How many calories does Resistance Band Clam burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Resistance Band Clam?

Other exercises for the glutes include Kettlebell Single Leg Hip Thrust, Dumbbell Feet Elevated Single Leg Glute Bridge, Barbell Glute Bridge and Celebratory Hip Thrust.

For developers

Use Resistance Band Clam in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KBCAOX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KBCAOX",
  "name": "Resistance Band Clam",
  "model": "male",
  "counterpartId": "ex_2ZCH66",
  "target": "Glutes",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_KBCAOX/mp4-720.mp4?…",
    "poster": "https://…/ex_KBCAOX/poster.jpg?…"
  }
}