Video Series - Reverse Clamshells

Glute, glute, baby! It's all about the glutes and learning to recruit and use them. It's amazing how many runners and other athletes have trouble recruiting their glutes and how many common injuries can be traced back this problem.

This common exercise is simple to do and very effective for targeting your glutes and deep hip rotators. We like this exercise because it requires no equipment but like any exercise it does require close attention to proper form.

Reverse Clamshells in Hip Flexion

Lie on your right side with legs together, hips and knees bent with your hips stacked straight. Imagine a metal rod coming straight down through your hips into the ground to keep them lined up and not tipping back. To help cue the movement, try placing your left hand right at the top of your left hip. Raise your entire left leg to hip height so that there is an even space between your knees and whole lower leg. While keeping knees in same position (slightly apart), move your left foot up and down slowly and in control.  

Make sure you do not roll to the back which is a common way to cheat this exercise and use your hip flexor more than your glutes. Your core should be engaged and your back in a neutral position with no excessive arch.

The position in the video is shown with hips flexed (Photo 1). This exercise can also be done in full flexion with hips at 90 degrees (Photo 2) or in straight position with no bend at the waist (Photo 3). To feel this exercise in your glutes, we have found that it is very position specific for each individual. For some, one of these other positions may be a more effective way to feel the work in your glutes. Try it out!

Photo 1 - hips in flexion

Photo 2 - hips bent to 90 degrees

Photo 3 - hips in neutral (or straight with no bend at waist) position

Feet Elevated Clamshells

In addition to regular clamshells (not shown here) and the reverse clamshell, we like to try other another version. Feet Elevated Clamshells can be very effective. See if one variation works better than another for you to feel your glutes and hip rotators.

​For Feet Elevated Clamshells, lie on your left side with knees bent and hips stacked straight. This time, bring both feet up off the ground and hold them there. Then open your knees (knees open = open clamshell) and then back together all the while holding your feet together and up off the ground.  

​Do these slowly and in control while keeping your upper body still. Your core should be engaged and your back in a neutral position.  

Keep it Simple

We really want to emphasize that many of these very effective exercises take very little time. Do you have a few minutes in the evening? Add in a few of these exercises on a regular basis. Building strength endurance takes time and consistency. There is no time like the present to start!

​If you find that these do become easier, these clamshell exercises can be done by adding a mini loop around your ankles, feet, or knees for added resistance. Don't forget, we have mini loops for sale in our online CLA Team Gear Shop!