Side-lying band raises that torch the glute medius.
Keep your hips stacked and don't roll backward. Rolling lets the band slack off.
From the same side-lying setup as a clam, this lifts the top knee upward against the band, driving the abductors along the outer hip and glute through their primary job. The band above the knees means tension grows as the leg rises, peaking at the top of a deliberately modest range. One side at a time, it isolates the lateral hip muscles that control knee tracking and keep your pelvis level every time you stand on one leg.
Clams open the knee like a hinge with feet together, this lifts the knee upward against the band. They bias the outer hip slightly differently, so they pair well rather than compete.
Rolling back recruits other muscles and lets the band slacken, so the target muscle escapes. Stack your hips vertically, brace lightly, and take a slightly smaller lift that you can own.
No, if you do you are hiking the hip up with your trunk instead of lifting the leg from the hip. Keep the movement small and slow, and check your hips stay stacked.
