Resistance-band clamshell

How to do this exercise

1. Step:1 Place an elastic (mini-band) just above your knees.
2. Step:2 Lie on your side with your legs on top of each other and bend your knees about 45-90 degrees.
3. Step:3 Rest your head on your straight or bent arm, and place your other hand on the floor or on your hip to stabilize your upper body.
4. Step:4 Keep your feet together throughout the movement.
5. Step:5 Lift your top knee as high as possible while fighting against the elastic, without letting your hips tilt backward.
6. Step:6 Pause for one second at the top while strongly contracting the gluteus medius.
7. Step:7 Slowly lower the knee until it touches the lower knee, keeping the elastic under tension, then repeat.