VARIATIONS
Reverse Clamshell
Heels touch firmly while knee lifts upward
This bodyweight exercise isolates the gluteus medius and minimus to improve hip stability and prevent knee valgus. It specifically targets external rotation strength through a controlled reverse motion.
HOW TO DO IT
- Lie on your side with hips and knees bent at 90 degrees.
- Stack your legs directly on top of each other.
- Keep your heels touching firmly throughout the movement.
- Lift your top knee upward while rotating the hip externally.
- Pause briefly at the top without rolling your pelvis backward.
- Lower the knee slowly back to the starting position.
COMMON MISTAKES
- Separating the heels during the lift.
- Rolling the pelvis backward to gain extra height.
- Swinging the leg up using momentum instead of muscle.
- Holding breath instead of breathing steadily.
TIPS
- Imagine screwing your heel into the floor below it.
- Keep your core braced to prevent the hips from tipping.
- Focus on lifting the knee, not just opening the leg.
DETAILS
- Muscles
- GlutesAbductors
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clamshell
- Legs
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying on the side
SIMILAR EXERCISES
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Ratings
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