Bent Knee Fall Out for Transversus Abdominis Activation

Bent knee fall out is an exercise for strengthening the transversus abdominis by challenging the stability of the muscle through the movement of hip rotation in the hook lying position. Here is how to do the exercise. Exercise instruction for bent knee fall out with transversus abdominis activation: Start by palpating your transversus abdominis, at either side of your belly button. Draw the skin of your belly away from your fingers. This is a very slight movement.

Maintain that tension in your abdomen and continue to breathe. Let your knee fall outward toward the ground. As you bring your knee back to the center, focus on using the tension of your transversus abdominis to pull the leg back to the starting position. If you don’t actively engage your transversus abdominis, the movement will be dominated by your hip internal rotator and adductor.

Perform 10 repetitions one side, 10 repetitions other side, repeat for 3 sets.

DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your legs or feet, I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs. This is a good beginner exercise for people who have low back pain. It is also useful to practice in conjunction with pelvic floor activation (for people with pelvic floor dysfunction). TA activation together with pelvic floor activation (not covered in this video) is very useful for post-partum core muscle recovery.