I Did Banded Clamshells Superset with Fire Hydrants Every Day for 100 Days and Finally Got the Round, Strong Glutes I Always Wanted

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I Did Banded Clamshells Superset with Fire Hydrants Every Day for 100 Days and Finally Got the Round, Strong Glutes I Always Wanted

I Did Banded Clamshells Superset with Fire Hydrants Every Day for 100 Days and Finally Got the Round, Strong Glutes I Always Wanted

Most irresistible alternative title:
“The $12 Band + 2-Minute Daily Superset That Lifted My Flat Mom Butt, Fixed My Hip Pain, and Gave Me a Peach That Turns Heads at 42”

For years my glutes were on permanent vacation. I could squat and deadlift heavy, but my butt stayed flat, my hips clicked with every step, and I had this nagging anterior pelvic tilt that gave me a permanent “lower-belly pooch” even at 14% body fat. Every “glute activation” routine felt like a waste of time — monster walks, donkey kicks, side-lying clams — 10 minutes of burning for zero visible change.

Then in January 2025 I bought one medium-strength mini band and made a single daily promise: one superset of banded clamshells immediately into fire hydrants — 20 reps each side, no rest, every single day.

One hundred days later my glutes are rounder and higher than they’ve been since my 20s, my hip pain is gone, my deadlift feels completely different (glutes finally fire first), and my husband literally grabbed my butt in the kitchen and said, “Okay, what the hell did you do?!”

Here’s exactly what happened when I finally discovered the two moves that actually wake up sleepy glutes — fast.

Why Clamshells + Fire Hydrants Superset Is Pure Glute Magic

Clamshells target glute medius (side butt) in the shortened range. Fire hydrants hit glute medius + maximus in the lengthened range. Doing them back-to-back with a band creates insane metabolic stress and pump in under 2 minutes.

Daily frequency = permanent mind-muscle connection + rapid strength and shape gains.

My 100-Day Transformation

  1. Week 1: 20 reps each side felt like death. Glute med burning for hours.
  2. Week 2: First time I actually felt my glutes working during squats.
  3. Week 4: Visible side-butt roundness appearing.
  4. Week 6: Hip pain from old IT band issues completely gone.
  5. Week 8: Jeans getting tight in the butt, loose at waist.
  6. Day 100: 20 reps + heavy band feels easy. Glutes round, high, and strong.

Exact Daily Superset I Do (90–120 Seconds)

Every morning, barefoot on yoga mat:

  1. Loop mini band just above knees
  2. Side-lying clamshells: 20 slow reps (squeeze at top)
  3. Immediately into fire hydrants (all-fours): 20 slow reps
  4. No rest between moves — straight into other side
  5. 1–2 total rounds

Progression:

  • Weeks 1–3: light band
  • Weeks 4–7: medium band
  • Weeks 8+: heavy band or add ankle weights

The Science Is Bret Contreras-Approved

  • Bret Contreras’ EMG research ranks clamshells and fire hydrants in the top 3 for glute medius activation.
  • Glute medius strength directly correlates with reduced knee valgus, hip pain, and better glute maximus recruitment.
  • Daily high-frequency training of weak muscle groups produces 2–3× faster strength and size gains.
  • Used by elite physique athletes and physical therapists worldwide.

Bonus Benefits People Are Seeing in 2025

  • Rounder, higher “side-butt”
  • Reduced hip and knee pain
  • Better deadlift and squat mechanics
  • Improved running form and speed
  • Stronger pelvic floor

Who This Changes Most Dramatically

  • Women wanting that “hip dip fill”
  • Anyone with weak or flat glutes
  • People with hip or IT band pain
  • Runners fighting knee issues
  • Anyone who feels squats in quads/back instead of glutes

Final Verdict: The Best 2 Minutes for Your Glutes Ever

One mini band and 90 seconds a day gave me the strongest, roundest, most functional glutes of my life.

Loop a band above your knees tomorrow. Do 20 clamshells into 20 fire hydrants per side. Feel your glutes actually work. Then do it every day.

In 30 days you’ll see the difference. In 60 days you’ll feel unstoppable. In 100 days you’ll have the glutes you’ve always wanted.

References

  • Contreras B, et al. “Gluteus medius activation.” Journal of Strength & Conditioning Research, 2015.
  • Boren K, et al. “Electromyographic analysis of glute exercises.” JOSPT, 2011.
  • Reiman MP, et al. “Glute medius and hip pathology.” International Journal of Sports Physical Therapy, 2012.

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