Reverse Clamshells

All-LevelsInternal Rotation
Written By Danielle Enos (Dani Winks)

Flexopedia > Hip Internal Rotation

Reverse Clamshells

Muscle Group Strengthened: Hip Internal Rotators, Glutes

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This variation of the Jane-Fonda-esque clamshell drill is a great strengthener for our hip internal rotation. Because it has a similar setup to the “traditional” clamshell exercise, I like to do these right after my regular clamshells.

How To

Step 1

Start in your “open clamshell” position: lying on your side, hip bones pointing forwards, feet on the floor, knees bent and open so your legs are opening like a clam.

Step 2

Keeping your top knee lifted (don’t let it drop!), lift the top foot towards the ceiling, rotating your top thigh towards the floor. Then drop the foot back down to meet the bottom foot on the floor.

That’s one rep. Repeat for 8-12 reps (lifting and dropping the foot).

Modifications

Need to make it easier?

Let the top knee drop down as you lift the foot.

Want to make it harder?

Add a resistance band around your thighs.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Clamshells