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Hip Fallouts

BeginnerstretchTier T1

Lie on your back with your knees bent and feet flat, hip-width apart. Turn the soles of your feet to face each other and let your knees fall outward, keeping your back flat. You may feel a stretch in your groin.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery.
  • The number of repetitions is a guide and can be increased or decreased according to pain levels.
  1. A woman lying on her back on a mat, knees bent and pointing toward the ceiling, both feet flat on the floor hip-width apart.

    Step 1 of 3

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

  2. The same woman lying on her back, the soles of her feet touching each other and both knees dropped open toward the mat.

    Step 2 of 3

    Turn the soles of your feet to face each other and let your knees fall outward. Feel the stretch in your groin. Keep your back flat on the floor.

  3. A woman lying on her back on a mat, knees bent and pointing toward the ceiling, both feet flat on the floor hip-width apart.

    Step 3 of 3

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

What you should feel

A stretch felt in the groin as the knees fall outward and the soles of the feet turn to face each other.

Breathing

  • Breathe normally.

Safety Information

Not all exercises are suitable for everyone. If you have concerns about injury or whether to do the exercises, consult your GP or physiotherapist before starting. It is normal to feel some discomfort after exercise, but it should ease within 2 hours and not have an overall negative effect on symptoms; if discomfort lasts more than 2 hours, decrease the repetitions. Complete the exercise slowly and in a controlled manner, take 30 seconds rest between sets, and contact the physiotherapy department if the exercises make your pain worse overall. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.