Reverse Clamshell
Also known as: Reverse Clam, Side-Lying Hip Internal Rotation, Clamshell Reverse
Body region
Muscles
Main
Helps
Holds
Technique
- Lie on your side with hips and knees bent, legs stacked and knees together.
- Keep the knees touching and lift the top foot up toward the ceiling.
- Raise it as far as the hip allows without the pelvis tipping.
- Lower the foot slowly and repeat.
Cues
- The knees act as a hinge; only the foot and shin move.
- Keep the movement small and controlled.
Common mistakes
- Letting the top knee lift off the bottom one.
- Rolling the hips forward to gain range.