Clamshells (Hip Abduction)

What’s the benefit of using the yoga block?

In the video the band is around the knees but in the written description it says to put the band around the thighs. Does it matter where it goes? Will it make a difference for which muscles are being worked if it's wrapped around the knees vs the thighs?

If I have an imbalance, should i only train the weak side not both, right?

Can I have some guidance on what position our hips should be in? Hip extended or flexed? Does that question make sense? I want to know how to gauge whether I’m in the right rotation position. (Thinking about BC week 1 flexion and extension)

Do we need to use a block?

Hi - I get a lot of IT band pain, where it goes into the knee, when doing these and the 24 hours after on my right side. This side my glutes are definitely weaker. Any ideas?

I get pelvic pain on my weak side when I do clam shells. Any advice?

Why do my groin muscles always get tight and sore after these and bridges no matter how many I do 😭

Another question: when I lift the top leg up, after the 5th or 6th rep, I feel my bottom glute medius also activating. Why is that? Is it normal? If it’s not, how can reduce the bottom glute med from activating?