How many reps of the bent-knee fallout should a beginner do?

Two to three sets of eight to ten slow lowers per side is a reasonable start, keeping the range small enough that the pelvis never tips. Progress by increasing how far the leg lowers before the hip rises, not by speeding up or adding reps beyond that.

How do you make the bent-knee fallout easier or harder?

To make it easier, shrink the range so the knee only drifts a few inches before returning. To make it harder, straighten the leg as it lowers for a longer lever, or hold a light weight against the lowering thigh once the basic pattern is completely steady.

What is the bent-knee fallout for, and when should you pick something else?

It teaches the deep abdominals to resist rotation as a leg moves, carrying over to walking, running, and lifting, and it is gentle enough for a cranky back. It is a poor choice if simply lying down and bracing the core already causes low-back pain, since that needs to be addressed before adding limb movement on top of it.

Beginner

Bent-Knee Fallout

The bent-knee fallout teaches the deep abdominals to keep the pelvis level while one leg drifts out to the side, an anti-rotation demand that carries over to walking, running, and lifting. Because the leg moves slowly and the pelvis must stay glued, it is gentle on the back while still challenging trunk control. It makes a great primer before core-heavy sessions or as low-back-friendly homework.

Equipment: Body Weight
Body part: Abs
Type: Functional, Strength
Browse by muscle: Lower Rectus Abdominals, Abdominal External Oblique
Browse by movement: Core Brace

How to do it

1
Lie on your back with both knees bent and feet flat, hip-width apart.
2
Gently brace your core and press your low back lightly into the floor.
3
Keeping that knee bent, let one leg slowly lower out to the side toward the floor.
4
Only go as far as you can without the opposite hip lifting or the pelvis twisting.
5
Use the core to draw the leg back to the start under control.
6
Alternate legs, keeping the pelvis level the entire time.

Tips

Place a hand on the opposite hip bone; if it rises, you have gone too far.
Move slowly; the challenge is control, not range or speed.
Keep the core braced and breathing steady rather than holding your breath.

Variations

Common mistakes

The knee straightens partway through the lower, turning a hip-driven fallout into a longer lever the core has to fight instead of a controlled rotation.
The lowering leg drops the last few inches instead of being placed down under control, letting gravity finish the rep instead of the core.
The far foot slides away from its hip-width start between reps, so each side ends up working from a different base position.
Rushing straight to a wider range before the pelvis can stay level at a small one skips the control this drill is built to teach.
The chest and ribs lift off the floor to make room for the leg to travel further, a different compensation than the hip lifting the hand-check catches.

Frequently asked

How many reps of the bent-knee fallout should a beginner do?: Two to three sets of eight to ten slow lowers per side is a reasonable start, keeping the range small enough that the pelvis never tips. Progress by increasing how far the leg lowers before the hip rises, not by speeding up or adding reps beyond that.
How do you make the bent-knee fallout easier or harder?: To make it easier, shrink the range so the knee only drifts a few inches before returning. To make it harder, straighten the leg as it lowers for a longer lever, or hold a light weight against the lowering thigh once the basic pattern is completely steady.
What is the bent-knee fallout for, and when should you pick something else?: It teaches the deep abdominals to resist rotation as a leg moves, carrying over to walking, running, and lifting, and it is gentle enough for a cranky back. It is a poor choice if simply lying down and bracing the core already causes low-back pain, since that needs to be addressed before adding limb movement on top of it.

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