Legs · Resistance Band
Resistance Band Clam
How to do the resistance band clam, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your side with hips and knees bent and a band looped around your thighs just above the knees. Keeping your feet together, open your top knee against the band as far as you can, then lower with control.
- 1Glute medius on the outside of the top hip firing
- 2Feet staying stacked together as the knee opens
- 3Constant band tension through the full range
Common mistakes
- Rolling your hips back to swing the knee open
- Letting your pelvis rock or your top foot lift away
- Rushing the reps instead of controlling the open and close
Muscles worked
The resistance band clam mainly works the glutes, with the external rotators assisting.
- GlutesPrimary
- External RotatorsSupport
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the resistance band clam for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.