The bent knee fall out is a gentle core and hip control exercise performed lying on your back. It primarily targets the deep abdominal muscles, including the transversus abdominis, while also engaging the gluteal muscles to control movement at the hip. It is commonly used to improve lumbopelvic stability, hip control and the ability to move the leg independently while keeping the pelvis and lower back steady.
- Lie on your back with both knees bent, feet flat on the floor and approximately hip-width apart.
- Allow your spine and pelvis to rest in a comfortable, neutral position.
- Gently engage your lower abdominal muscles, as though you are lightly tightening a corset around your waist.
- Keeping your pelvis still, slowly allow one knee to fall out to the side.
- Only move as far as you can while maintaining control through your pelvis and lower back.
- Use your abdominal and gluteal muscles to slowly bring the knee back to the starting position.
- Repeat on the opposite side if instructed.
- Keep breathing normally throughout the movement and avoid excessive bracing.
- Complete repetitions as prescribed by your physiotherapist.