Mini Band Clams
To do the Clam exercise, place the Mini Band right up above your knees. Lie on your side propped up on your forearm with your knees bent and your feet together. You can place your other hand on the ground in front of you or on your side. Steady yourself so you don’t rock when you lift.
You may even want to set up with a wall behind you so that you don’t rock back when you lift and open your hips up. We tend to rock back to try to get the leg up higher, but that doesn’t force our glute medius to work as hard. So don’t worry about range of motion. Simply focus on working your glute and the outside of your hip.
Without rocking back, lift your top knee up as high as you can, squeezing your glutes as you lift. Hold at the top then lower back down. Complete all reps on that side before switching.
Really squeeze your glutes as you press your hips forward and open your top knee up, keeping your feet together. Really press out on the band without rocking and lower back down.