What angle should the knees be bent at during the banded clamshell exercise?

During the banded clamshell exercise, the ideal angle for the knees to be bent is around 45 degrees. This angle allows for optimal engagement of the gluteus medius and gluteus maximus muscles while maintaining proper alignment of the hips and pelvis.

At 45 degrees, the position strikes a balance between utilizing the targeted muscles effectively and providing stability in the exercise. It also helps to minimize strain on the joints, ensuring that the movement is both safe and effective. In this position, the external rotation of the hip joint, which is the primary movement in the clamshell, can be maximized for muscle activation without compromising posture or risking injury.

Using a more acute angle, such as 30 degrees, may not engage the muscles to their fullest potential, while a steeper angle like 60 degrees can lead to over-recruitment of other muscle groups, reducing the exercise's effectiveness for the glutes. An angle of 90 degrees would also not allow for the proper mechanical advantage needed for focused glute activation and may instead place excessive stress on the hip joints. Thus, bending the knees at approximately 45 degrees is recommended for achieving optimal results from this exercise.