REVERSE CLAMSHELLS (HIP INTERNAL ROTATION) (Copy)
How To Perform Reverse Clamshells To Improve Hip Internal Rotation
Reverse Clamshells are fantastic for isolating and increasing the strength of hip internal rotation. Internal rotation is necessary for most lower body movements like walking, squatting, & may reduce lower back pain.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): anterior gluteus medius
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Lay on side, knees to chest, press top knee down while lifting top ankle to ceiling
Before starting:
You may use a light resistance band around the feet for more difficulty.
Lay on your left side with both knees and hips at 90°. Keep your head relaxed and your tailbone neutral.
Press the top knee down into your bottom leg while simultaneously lifting the top ankle towards the ceiling. Ensure that the top knee remains 90°.
Lower the limb back to the start and repeat for reps. Perform all reps and then switch sides.
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