Reverse Clamshell

oec:reverse-clamshell

A side-lying hip isolation exercise that targets the internal rotators by keeping the knees together while lifting the top foot.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Reverse Clam, Internal Rotation Clamshell

How to do it

Lie on your side on an exercise mat with your head supported by your bottom arm or a pillow.
Bend your hips to approximately 45 degrees and your knees to about 90 degrees, stacking your hips, knees, and ankles directly on top of each other.
Place your top hand on your hip or on the floor in front of you to monitor pelvic stability.

Keep your knees pressed together while rotating your top hip to lift your top ankle and foot toward the ceiling.
Pause for a brief second at the top of the movement, focusing on the contraction along the side and front of your upper hip.
Slowly lower your foot back down until it touches the bottom foot.
Complete the target repetitions on one side before rolling over to train the opposite leg.

Exhale as you rotate the hip to lift the foot, and inhale as you lower it back to the start position.

Rolling the pelvis forward or backward to create false range of motion.: Keep your pelvis stacked perpendicular to the floor and isolate the rotation strictly to the hip joint.
Letting the knees separate as the foot rises.: Maintain continuous, gentle pressure between your knees throughout the entire set.

Move only through a pain-free range of motion, especially if dealing with hip impingement or labral pathology.

This record: CC-BY-SA-4.0.