Adiletix - Banded Clamshell - Step-by-Step Guide

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Banded Clamshell

1 - Place a resistance band around both legs just above your knees and lie on your side with your hips and knees bent to about 45 degrees.
2 - Stack your hips, knees, and feet, keeping your feet together and your head supported by your lower arm or a pillow.
3 - Brace your core lightly and keep your pelvis still so your top hip does not roll backward.
4 - Keeping your feet touching, lift your top knee upward against the band as far as you can without rotating your torso or hips.
5 - Pause briefly at the top and squeeze your glutes.
6 - Lower your top knee back to the starting position in a slow, controlled motion.
7 - Repeat for the desired number of repetitions, then switch sides.

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