Banded Clamshell
How to Do It
Side-lying, hips and knees bent ~45°, mini-band above the knees, feet stacked. Keeping feet together and pelvis stable (don’t roll back), lift the top knee against the band by rotating from the hip. Pause at the top, then lower with control. Complete reps, then switch sides.
Why It Works
Isolates the gluteus medius and deep external hip rotators, building frontal-plane hip control and the strength to resist knee collapse — key stabilizers that are often weak and underused.
Hockey Transfer
Strengthens the glute med that controls hip and knee alignment during single-leg push-off and crossovers; better lateral hip stability improves edge control and protects the knee and groin.
Coaching Cues
- "Pelvis stays still"
- "open from the hip, not the low back"
- "feet glued together"
Common Mistakes
Rolling the pelvis back to cheat range; using momentum; top foot drifting apart
Progression / Regression
heavier band or isometric hold at top
lighter/no band, smaller range
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library