Bent knee fall out is a controlled movement that challenges your core and hip stability while strengthening the muscles around the hips, particularly the gluteal muscles and the deep hip rotators. With a resistance band around your knees, the exercise encourages you to maintain a stable pelvis while moving one leg independently.
- Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart.
- Place a resistance band around your thighs, just above your knees.
- Gently engage your lower abdominal muscles and maintain a neutral spine throughout the exercise.
- Keep one leg completely still while slowly moving the other knee out to the side against the resistance of the band.
- Only move as far as you can without allowing your pelvis or lower back to rotate or lift.
- Slowly return the knee to the starting position with control.
- Repeat on the same side or alternate sides as directed by your physiotherapist.
- Complete repetitions as prescribed by your physiotherapist.