hip and glute · beginner · mat

Reverse Clamshell

hip internal rotatorsgluteus mediuship control

0.0s / 5.5s

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Gluteus Medius (anterior fibers)

12%

TFL

8%

Obliques

12%

Sets

2–3

Reps

12 each side

Hold

1 sec at the top

Rest

45 sec

The internal-rotation twin of the clamshell — most hips find this direction weaker. Keep the arc slow.