Strength

How to Do Reverse Clamshell Exercise: Workout Benefits & Instructions

The Straight Leg Raise is a fundamental exercise aimed at improving hip strength and stability. It’s ideal for post-surgery recovery or enhancing athletic performance, making it a versatile choice for anyone’s fitness routine.

Benefits of the Reverse Clamshell Exercise

The reverse clamshell exercise is a variation of the clamshell, which helps with hip stability. Though similar, it offers advantages that make it worth adding to your routine of other individual exercises, including:

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Stronger hip joints, with a focus on internal hip rotation

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Stronger glutes (with particular improvement in medius muscle function and activation)

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Pelvic muscle stabilization

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Increase muscle definition in the thighs and butt

This translates to a reduced risk of injury and reduced lower back pain.

It also helps to protect against ankle and knee pain and injuries. If your knees aren’t moving, how can that be the case?

When your gluteus medius is weaker than it should be, your knee is more likely to move inward as you move from side to side, creating a condition known as “knee valgus.” When this happens, your anterior cruciate ligament, or ACL, may tear.

Weak hip muscles are associated with lower limb injuries, according to a 2012 review in Gait and Posture.

Step-by-Step Instructions:

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Lie flat on your back with one leg extended and the other bent, foot flat on the ground.

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Keep your arms by your sides, palms down.

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Lift your straight leg slowly, keeping your knee straight and toe flexed.

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Raise it as high as possible without straining.

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Lower your leg slowly, stopping just short of the floor. Repeat.

Common Mistakes to Avoid:

Avoid letting your hips lift off the floor, not flexing your toe, and hitting your heel on the ground. To improve form, keep your core engaged and maintain steady, controlled movements.

What Muscles Does the Reverse Clamshell Target?

Muscles Worked:

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Hip flexors

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Quadriceps

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Abdominals

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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.

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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.

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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.

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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.

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Sit on a bench with a dumbbell in each hand, your feet flat on the floor. Keep your back straight.

Equipment needed

Dumbbell

Muscles used

Strength distributions

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