BANDED REVERSE CLAMSHELL

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 Minimus

• Gluteus Medius anterior fibers

• Adductor Magnus, Adductor Brevis, Adductor Longus

• Pectineus

• Sartorius

Related Conditions:

• Greater Trochanteric Pain Syndrome

• Hip impingement

• External snapping hip syndrome

• Hip spine syndrome

• SIJ syndrome

• Glute strain

• ITB syndrome

Exercise videos