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Exercises>Clamshell to Reverse Clamshell
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Clamshell to Reverse Clamshell

LegsBodyweight

Description

Lie on your side with your hips and knees bent, keeping your legs stacked. Lift your top knee into a clamshell position and keep the leg elevated throughout the movement. From there, alternate between opening the knee upward and lifting the foot upward, moving through hip external and internal rotation.

Keep the movement slow and controlled. Do not let the top leg rest on the bottom leg between repetitions.

Muscles

Front
Back

Primary muscles

  • Glutes

Secondary muscles

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, TobiasFalk). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).