Reverse clams

Hip Conditioning Capacity - 2

Reverse clams

Reverse Clams



Aim:

  • Develop the capacity and control of the gluteal muscle group (through an internal rotation and abduction pattern)

Technique:

  • Lie on your side with your hips/shoulders square to the floor

  • Flex both legs slightly at the hips, and bend your knees to a right-angle

  • Keep your hips/shoulders square to the ground and your ankles together, kick your heel upwards before tapping back against the other heel on the ground

  • Perform both the up and the down phases of the movement slowly and under control

Prescription:

  • 2–3 x 12–15 reps, or perform as part of a conditioning circuit

Progression:

  • Reverse wall touch