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!
Feet Elevated Clamshells
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!