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Exercise: Knee Fall-Outs

In this modification of the Butterfly Hip mobilization exercise, the athlete trains dynamic stabilization in the hips and strengthens the hip external rotators, while stretching the hip adductors. The exercise can be integrated into warm-up and cool-down programs, as well as during mobilization training, or in rehab programs for athletes with hip stabilization deficiencies.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: The Hip adductors, the Glutes, and muscles of the deep back and pelvis.
Technique Ques: The athlete begins the exercise by lying faceup on the ground with their arms at their sides, knees bent, and heels on the ground.
Draw your belly button in while maintaining a natural curve in your back.
Maintaining this flat back position, the athlete pulls one leg toward, knee towards the ground.
During this movement, the athlete attempts to prevent the pelvis | back from rolling, and should attempt to keep the non-moving leg / hip stable.
After reaching the "Fall-Out" position the athlete pulls the externally rotated leg in, returning to the starting position.

Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets.

Exercise Variations:

Hip Butterflys
Hooklying - Marching


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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