# Reverse Clamshell

URL: https://heatsy.app/ex/reverse-clamshell

Also known as: Reverse Clam, Side-Lying Hip Internal Rotation, Clamshell Reverse

Body region: Glutes

## Muscles

- Main: Gluteus Medius, Gluteus Minimus
- Helps: Tensor Fasciae Latae
- Holds: Quadratus Lumborum, External Oblique

## Technique

1. Lie on your side with hips and knees bent, legs stacked and knees together.
2. Keep the knees touching and lift the top foot up toward the ceiling.
3. Raise it as far as the hip allows without the pelvis tipping.
4. 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.

## Alternatives

- [Clamshell](https://heatsy.app/ex/clamshell)
- [Side-Lying Hip Abduction](https://heatsy.app/ex/side-lying-hip-abduction)