How to Do a Reverse Clamshell
Table of Contents
What Is a Reverse Clamshell
A reverse clamshell is a hip focused mobility exercise that involves rotating your hip while maintaining a stable position, often starting from a seated or side plank position. Unlike the traditional clamshell, which focuses on external hip rotation, the reverse clamshell emphasizes internal rotation, targeting the muscles around your hip joint.
How to Do a Reverse Clamshell
Here’s a step-by-step guide to performing a reverse clamshell correctly, with options for both beginners and advanced movers:
Beginner Level: Sit on the floor with your knees bent and feet flat, leaning slightly back to rest on your butt. Place one hand on your hip crease (where your thigh meets your pelvis) to feel the movement and ensure proper engagement.
Advanced Level: Move into a side plank position, supporting yourself on one forearm and knee, with your hips slightly elevated off the ground. This engages your core and the opposite hip for added stability.
Perform the Movement
Keeping your knee bent, lift your top foot slightly and rotate it upward (toward the ceiling or camera, if you’re visualizing it). At the same time, bring your knee down and inward, focusing on internal hip rotation.
You should feel the rotation in your hip crease, where your hand is placed (for beginners). Aim for a gentle squeeze on the outside of your hip as you move.
Move slowly and controlled to maximize engagement and avoid compensating with your back or other muscles.
Benefits of the Reverse Clamshell
The reverse clamshell offers a range of benefits, making it a versatile exercise for various fitness goals:
Improved Hip Mobility: The internal rotation targets tight hip muscles, increasing your range of motion and reducing stiffness.
Enhanced Stability: Engaging the hip and core muscles helps improve balance and stability, which is crucial for athletic performance and daily movements.
Injury Prevention: Strengthening the muscles around the hip joint can reduce the risk of injuries, especially for runners, cyclists, or those with sedentary lifestyles.
Core Engagement: The side plank variation activates your core, promoting better posture and overall body strength.
Scalable for All Levels: With beginner and advanced variations, the reverse clamshell is accessible whether you’re new to exercise or a seasoned pro.
Muscles Worked During Reverse Clamshell
The reverse clamshell primarily targets the muscles around your hips, but it also engages supporting muscle groups for stability:
Hip External Rotators: Muscles like the piriformis and obturator internus are activated during the internal rotation of the hip.
Gluteus Medius and Gluteus Minimus: These muscles on the outer hip work to stabilize and control the movement, giving you that satisfying “squeeze” sensation.
Core Muscles: In the side plank variation, your obliques, transverse Abdominis, and other core muscles engage to maintain balance.
Adductors: The inner thigh muscles assist in controlling the knee’s inward movement.
