Banded Reverse Clamshell
Exercise Overview
This is a hip internal rotation exercise that uses gravity as resistance. Start by lying down on your side with the target hip being the top hip. Loop a band around both feet. Keep the knees planted together and bend the knees to roughly 90 degrees. Rotate the thigh inwards to raise the foot up towards the ceiling as high as tolerable. Hold for up to 2 seconds and slowly return to neutral position.
Muscles Involved
TFL (tensor fascia latae)Gluteus MinimusGluteus Medius anterior fibersAdductor Magnus, Adductor Brevis, Adductor LongusPectineusSartorius
Related Conditions
Greater Trochanteric Pain SyndromeHip impingementExternal snapping hip syndromeHip spine syndromeSIJ syndromeGlute strainITB syndrome
