This exercise helps activate the transversus abdominis (TA), one of the deep core muscles that supports the spine and pelvis, while introducing controlled hip movement. It encourages core stability during leg movements, helping to improve lumbopelvic control, coordination and postural endurance. It is commonly prescribed for people recovering from low back pain, pelvic instability or as part of a progressive core strengthening program.
- Sit upright on a chair with both feet flat on the floor, hip-width apart.
- Relax your shoulders and maintain a tall posture with a neutral spine.
- Breathe in to prepare.
- As you breathe out, gently draw your lower tummy in towards your spine without holding your breath or tilting your pelvis.
- Maintain this gentle abdominal contraction as you slowly lift one knee a short distance off the floor.
- Keep your trunk upright and avoid leaning backwards or side to side.
- Slowly lower your foot back to the floor while maintaining control.
- Relax the abdominal contraction, then repeat on the opposite side.
- Complete repetitions as prescribed by your physiotherapist.