Hip mobility is important for performing daily activities and meeting performance goals in sports or the gym. Lack of hip mobility can be associated with back and knee injuries.

Exercise: Bent Knee Fall Out

How to perform the exercise:

Put a resistance band around your knees. Keep one knee still while the other drops to the side. Perform on both sides. Make sure the movement is slow and controlled. Perform 6 to 12 repetitions per set, 3 to 4 sets per session, and 2 to 3 sessions per week. To progress the exercise, you can increase the resistance of the band.

Why do I do this as a set?

The Bent Knee Fall Out strengthens the muscles around your hip, while also improving hip movement.

How do I use this?

You can perform this exercise as a part of your gym program. You can also complete this exercise after sports training (e.g., basketball, dance, running, climbing).

Other Benefits

Increased hip strength is also important for preventing knee pain and lower back pain.

Where do I start?

You can start with a light resistance band.
It is best to get assessed by a physio first to guide you with where to start, how to progress and if this exercise is suitable for you.

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