The reverse clamshell targets a small but mighty muscle (your gluteus medius) that plays a massive role in hip stability, balance, and pain-free movement. Here’s what you’ll need to do it:
→ A floor mat (a yoga mat works well for this, too) or another just-as-soft surface
→ Optional: A mini resistance band placed around your ankles for a bit of added tension
In this article, I’ll break down the reverse clamshell exercise step by step – including how it differs from the classic clamshell, its benefits, the muscles it targets, common FAQs, and more.
How to Do the Reverse Clamshell Exercise With Ease
The reverse clamshell exercise is a targeted move that zeroes in on your gluteus medius – AKA the deep, stabilizing muscle that keeps your hips level and knees aligned. It’s your best bet for building lateral hip strength, especially if you're recovering from pain or wanting a balance boost.
This is how to do the movement:
Step-by-Step Tutorial to Nail the Reverse Clamshell Exercise
1) Ace Your Position: Lie on your side with your legs straight and stacked. Bend your knees so your heels stay in line with your hips and spine. Rest your head on your bottom arm for support.
2) Engage Your Core: Brace your abs, drawing your belly button inward. A strong core helps keep your pelvis steady and aligned – don’t let your top hip roll back or your lower back arch.
3) Lift From Your Ankle: Keeping your knees pushed together, slowly raise your top foot away from the bottom one, just like you’re opening a clam in reverse. Go slow here; control is key.
4) Hold and Squeeze: Pause for 1 to 2 seconds at the move’s top and actively squeeze your glutes. You’ll likely feel the burn in the side of your glutes, not your hip flexors or lower back.
5) Lower with Extra Control: Bring your top foot back down slowly and with some added control – don’t let it flop or rush the exercise. You can do 10 to 15 reps per side for max benefits.
→ Pro Tip: Use a mid-size mirror or record yourself with a cellphone to check your form (say it with me, folks: form matters!). Some people let their pelvis roll or overcompensate with their hip flexors without realizing it. If you’re not feeling it in your glutes, reset your position and go again.
Clamshell vs. Reverse Clamshell Exercise: What to Know
Both the classic clamshell and the reverse clamshell exercise target your prized gluteus medius muscle – but they do it in very different ways, and they feel totally different when you do them.
The Classic Clamshell Exercise
This is the go-to exercise for newbies and is used in PT rehab programs a lot. In short, you lie on your side, lift your top knee, and keep your feet gently pressed together – mimicking a clamshell opening. This movement strengthens your gluteus medius through controlled internal hip rotation, helping improve hip stability and reduce strain on your lower back and knees.
The Reverse Clamshell Exercise
The reverse clamshell exercise flips the movement: instead of lifting your knee, you keep your knees softly together, lifting your top foot away. It shifts the focus to external hip rotation, targeting your gluteus medius in a different – and much more challenging – way. It’s extremely precise, tougher to control, and an A+ progression once you’ve nailed the classic clamshell.
→ Why It Matters: If you’ve been doing normal ol’ clamshells and not feeling much, your body may have adapted to them, or you could be overcompensating with the wrong muscles. The reverse clamshell exercise forces your glutes to isolate and fire with way less room to cheat.
Clamshell vs. Reverse Clamshell Differences
|
Classic Clamshell |
Reverse Clamshell |
|
|
Movement |
Your top knee lifts |
Your top ankle lifts |
|
Focus |
Beginner-friendly gluteus medius activation |
More isolated gluteus medius work, but still simple |
|
Common Mistake |
Overarching your lower back |
Letting your pelvis roll backward |
|
Best For |
PT rehab, warm-ups, and new exercisers |
PT rehab, stability training, and glute precision |
→ Pro Tip: Before doing either clamshell variation, release your tight hip and back muscles using a targeted self-message tool like The QL Claw. It clears the way for proper glute activation, so you're not just going through the motions, but building strength where it matters.
Reverse Clamshell Exercise Benefits
Here are the reverse clamshell benefits you could experience by adding it to your routine:
→ Directly Targets Your Gluteus Medius: The reverse clamshell exercise directly activates the posterior fibers of your gluteus medius – a muscle important for lateral hip stability and precise pelvic control. According to studies, strong gluteus med activity helps reduce knee valgus, improve movement mechanics, and prevent injury during weight-bearing movements. [1]
→ Boosts Hip + Pelvic Stability: A strong, activated gluteus medius can help prevent hip drop during walking, running, jogging, or single-leg drills – all key for efficient, pain-free movement and good lower-body mechanics. When this muscle is weak, your body compensates in ways that can cause lateral hip pain, bad balance, and overuse injuries like IT band syndrome. [2]
→ Reduces Lower Back + Knee Strain: When your glutes aren’t firing to their highest potential, your lower back and knees may compensate. The reverse clamshell helps correct imbalances by retraining glute engagement, especially in PT rehab or post-injury protocols. [3]
→ Enhances Balance + Functional Movement: Improved gluteus medius activation increases single-leg balance and control, which supports better function in movements like lunges and Captain Morgan’s (the exercise – not the rum), especially for older people. [4]
→ Prevents Common Overuse Injuries: Strong hip abductors (like your gluteus medius) are protective against overuse injuries in runners, athletes, and even everyday walkers. A 2015 study found that glute strengthening reduced chronic hip and knee pain in athletes. [5]
→ Safe + Joint-Friendly: Unlike squats or lunges, the reverse clamshell is a low-impact exercise that’s gentle on your knees, hips, and lower back. It allows you to strengthen your gluteus medius without placing excessive load on your joints. This makes it an excellent option for newbies, postpartum recovery, older adults, or anyone managing arthritis or joint sensitivity.
→ Improves Mind-Muscle Connection: The subtle, controlled nature of the reverse clamshell exercise forces you to truly feel your gluteus medius firing – helping improve neuromuscular control, precision, and coordination. By training this movement pattern intentionally, you strengthen the brain-to-muscle link, setting the bar for better glute activation in everything from daily activities to more advanced lifts and athletic movements. Cheers to smart exercising.
Reverse Clamshell Exercise Muscles Worked
Primary Muscles Worked:
→ Gluteus Medius
→ Gluteus Minimus
→ Tensor Fasciae Latae (TFL)
Secondary Muscles Worked
→ Piriformis
→ Obliques (indirectly)
→ Quadratus Lumborum (QL)
Unlock Full Gluteus Medius Activation (and More!) With This One Tool
If you’ve been working through your reverse clamshell routine but still feel like your glutes just aren’t firing the way they should – or you’re still dealing with nagging hip tightness – don’t worry. You’ve got options, my friends. And within those options, there’s one you need: The QL Claw.
For me, I use The QL Claw when my hips feel locked up or my glute med just won’t engage – it offers a quick release sesh. Within minutes, those tight spots in my glute medius, glute minimus, and TFL start to loosen up with ease – and my reverse clamshells feel 10x more effective.
You might be asking yourself, “But how do I even release my gluteus med, TFL, and so on? They’re such small, hard-to-reach muscles.” That’s exactly what The QL Claw was designed for.
In fact, it’s one of the only self-message tools out there specifically (and expertly) built to target those deep, stubborn muscles that impact your hip alignment and glute activation. So even if your glute med, glute min, or TFL have been giving you some trouble, once you try The QL Claw, you’ll know you’ve hit the right spot – and you’ll feel the difference when you move.
See how to use The QL Claw from our founder, Ben, below:
Gluteus Medius
Gluteus Minimus
TFL
Grab your QL Claw below →
More Gluteus Medius Resources
Gluteus Medius Pain Explained
Reverse Clamshell Exercise FAQs
What Muscles Do Reverse Clamshells Work?
The reverse clamshell exercise mostly targets the posterior fibers of your gluteus medius – the muscle responsible for lateral hip stability and pelvic control. It also engages your deep core and smaller hip stabilizers, helping improve overall balance and control during any single-leg moves.
Here’s a list of the reverse clamshell muscles worked:
→ Gluteus Medius
→ Gluteus Minimus
→ Tensor Fasciae Latae (TFL)
→ Piriformis
→ Obliques (indirectly)
→ Quadratus Lumborum (QL)
Who Should Not Do the Reverse Clamshell Exercise?
If you have an acute hip injury, labral tear, or severe hip impingement, you should avoid all clamshell variations unless cleared by a healthcare pro. Make sure to use caution if you experience sharp pain during the move – this could signal bad alignment or an underlying issue.
What Are the Benefits of the Reverse Clamshell Exercise?
Below are the reverse clamshell exercise benefits you should know about:
→ Directly Targets Your Gluteus Medius
→ Boosts Hip + Pelvic Stability
→ Reduces Lower Back + Knee Strain
→ Enhances Balance + Functional Movement
→ Prevents Common Overuse Injuries
→ Safe + Joint-Friendly
→ Improves Mind-Muscle Connection
What Is a Mistake When Doing Reverse Clamshells?
A common mistake is letting your pelvis roll backward during the exercise, which takes tension off your gluteus medius and reduces the movement’s overall effectiveness. Another mistake I’ve seen is using momentum instead of slow, controlled lifting. If you don’t feel the side of your glutes working and firing, reset your form and engage your core to re-stabilize your pelvis.
Resources: