Library / Exercises

Reverse Clamshell

The reverse clamshell targets your gluteus medius by internally rotating the hip. It’s a great exercise to improve hip mobility, reduce low back pain, and enhance overall lower body strength.

Equipment

Body Weight

Target

Glutes, Hips

Difficulty

Easy
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Reverse Clamshell

Reverse Clamshell

How To Do A Reverse Clamshell Properly

1

Lie on your side with knees bent at 45 degrees and feet stacked.

2

Keep your knees together as you rotate your top foot upward.

3

Lower it back down slowly with control.

4

Keep your hips stacked and your core lightly engaged throughout the movement.

Train the Hips a Different Way

The reverse clamshell flips the classic clamshell to work the hip from another angle, strengthening the stabilizers that control how your thigh rotates. Building strength here supports better knee alignment and steadier movement on your feet.

The Muscles It Strengthens

This targets the gluteus medius on the outer hip, with help from the deeper glute and the tissue along the outer thigh. These muscles keep your pelvis and knees tracking well as you move.

Form Pointers

Beginner friendly and supportive for hip arthritis, this rewards slow, deliberate reps. Keep your feet stacked, rotate the thigh with control, and avoid letting your hips roll back.