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Two-Band Clamshell with Hip Raise

Personal Trainer explanation: This is challenging exercise for targeting the glutes, particularly the gluteus medius, which extends from the side to upper portion of the glutes.

  1. One band above the knees and the other band around the ankles, then lay on your side with the knees bent at a 90 degree angle.

  2. Hold the upper body up with the bottom elbow, then lift the hips off the floor by pressing with the bottom knee while keeping the feet stacked (aim to keep the hips and torso square with a wall in front of you).

  3. Upon reaching the top, lift the top foot off the bottom foot until the top shin is parallel with the floor, then hold this for 2-3 second.

  4. Slowly return to the starting position.

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