Bent-Knee Fallouts

Adductors, Pelvic FloorBodyweight

The bent-knee fallout is a gentle supine exercise designed to improve pelvic mobility and strengthen the inner thighs. Done unilaterally, it enhances core stability and pelvic floor control.

How to do it

1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2Maintain a neutral pelvis and keep your hips and the opposite leg completely still.

3Slowly lower one knee out to the side as far as your mobility allows without twisting your hips.

4Smoothly engage your inner thigh muscles to pull the knee back to the start position.

5Complete your target reps on one side, then switch to the other.

Common mistakes

Tilting or twisting your pelvis with the moving leg, losing core control and stability.

Letting the leg drop quickly, cutting out the eccentric control.

Lifting the opposite glute off the floor, throwing off alignment and load distribution.

Breathing

Inhale as you lower your knee out to the side, and exhale as you drive it back up to vertical.

Make it harder or easier

Reduce your range of motion to make it easier; add a three-second hold at peak turnout to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.