Library / Glutes
Resistance Band Clam
Bands · Isolation · Isolation
Glutes Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Lie on your side and position your knees bent slightly in front of your body
- Place the resistance band at the level of your knees or slightly above
- Keep your hips and lower back stabilized
- Perform the movement of opening and closing in a controlled manner
Joint & safety considerations
No specific joint contraindications are flagged for Resistance Band Clam. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | Cable swap | Cable |
| Cable Bent-Over Rope Triceps Kickback | Cable swap | Cable |
| Cable Hip Abduction | Cable swap | Cable |
| Cable Neutral Grip Kickback | Cable swap | Cable |
| Dumbbell Kickback | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.