Bent-Knee Fallout | Core Stability & Pelvic Control for Beginners
Автор: FunctionalCorefitness
Загружено: 2026-01-21
Просмотров: 6
The Bent-Knee Fallout is one of the best beginner core exercises for improving pelvic stability, deep core engagement, and anti-rotation control. This movement teaches your core to stay stable while one leg moves — a foundational skill for walking, running, and lifting.
In this video, Coach Omar Lima from Functional Core Fitness™ walks you through proper setup, slow controlled movement, and key cues to ensure the right muscles are working (no compensation and no low-back stress).
🔥 Benefits of Bent-Knee Fallouts:
• Builds deep core stability
• Trains pelvic and lumbar control
• Strengthens the hips and lower abs
• Teaches anti-rotation mechanics
• Perfect for beginners & rehab-based training
🧠 How to Perform:
1. Lie on your back with knees bent and feet flat.
2. Brace your core and keep your pelvis steady.
3. Slowly let one knee fall outward while keeping the other knee still.
4. Bring it back with control and switch sides.
Coaching Tip: The pelvis should NOT move — if it shifts, slow down and tighten your brace. #functionalcorefitness #coreexercises #corestability #mobility #antirotation #athletictraining #coachomarlima #corerules #corestrength #coretraining
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