Reverse Clamshell
Reverse Clamshell
A “forgotten” lateral hip drill that biases the posterior glute med and deep hip rotators by lifting the inside leg while keeping the knees together.
Muscles Targeted
Posterior glute med, deep hip external rotators, and lateral hip stabilizers.
Key Benefits
- Biases the back portion of the lateral hip
- Great for hip rotation control
- Easy to feel with hand-on-glute feedback
- Scales well with bands or ankle weight
Equipment Needed
No equipment required. Optional mini band or ankle weight for progression.
How to Perform
- Lie on your side with hips stacked and knees bent.
- Keep knees together.
- Lift the inside leg/foot upward (small controlled motion).
- Keep pelvis still—no rolling back.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 10–20 reps per side
- Or 2–3 sets of 20–40 seconds of controlled reps
- Add a 1–2 second pause at the top
Why This Variation Works
Keeping the knees together reduces common compensations and shifts the challenge to the deep hip rotators and posterior-lateral glute.
When to Use It
Hip stability warm-ups, runner accessory work, and rehab programs focused on hip rotation control.
Frequently Asked Questions
Should I feel this in the front of the hip?
Ideally no—reduce range and keep the pelvis stacked to avoid hip flexor dominance.
How big should the movement be?
Small. If you go too big, the pelvis usually starts to roll and you lose the target.
How do I progress it?
Add a mini band above the knees or use a light ankle weight once you can keep perfect control.