SEATED REVERSE CLAMSHELL

The seated reverse clamshell exercise is a strengthening exercise for the hip adductors and internal rotators. Anchor a monster band to a stable object beside at knee height or lower. Loop the other end of the band around the inner aspect of the target leg, either above or below the knee joint. Take a seat and keep your feet hip distance apart or narrower. Allow the band’s tension to pull your knee outwards while maintaining contact with the floor using the outer edge of your foot. Complete a repetition by pulling the band inwards with your thigh so that your foot is completely planted on the ground. Repeat as required.

Muscles involved:

• Hip adductors

  • Adductor Magnus

  • Adductor Brevis

  • Adductor Longus

• Pectineus

• Gracilis

Related conditions:

• groin strain

• sport hernia

• pes anserine bursitis

• MCL strain

• medial meniscus tear

• hip adductor strain

Exercise videos