Clamshell to Reverse Clamshell

Step 1. Lie on your side with your hips and knees bent, keeping your legs stacked. Lift your top knee into a clamshell position and keep the leg elevated throughout the movement. From there, alternate between opening the knee upward and lifting the foot upward, moving through hip external and internal rotation.

Step 2. Keep the movement slow and controlled. Do not let the top leg rest on the bottom leg between repetitions.