Alternating Lying Foot Opener
Improve hip mobility with alternating leg movements while lying down. A gentle exercise to start or end your routine.
The Alternating Lying Foot Opener mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Lying Foot Opener Muscles Worked
Primary
Hip Abductor (gluteus medius); Obliques
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
Alternating Lying Foot Opener Variations and Alternatives
How to do the Alternating Lying Foot Opener
Lying Alternate Feet Open and Close Hips
Positioning
Lie Down: Start by lying flat on your back on a mat or comfortable surface.
Body Alignment: Keep your body straight, with your legs extended and arms resting flat alongside your body.
Head Position: Your head should be in a neutral position, looking up at the ceiling.
Movement
Feet Position: Begin with your feet together and toes pointed.
Open Your Feet: Slowly and gently, open your feet outward, away from each other, while keeping your legs straight.
Close Your Feet: After a brief pause in the open position, bring your feet back together by closing them.
Repeat: Continue this movement for the desired number of repetitions or time. Aim for controlled and smooth motions to engage your hips effectively.
Tips for Beginners
Breathing: Inhale as you open your feet, and exhale as you close them to maintain a rhythm.
Comfort: If you feel any discomfort in your lower back, consider placing a small pillow or cushion under your head for support.
Focus: Concentrate on engaging your hip muscles throughout the exercise.
Alternating Lying Foot Opener FAQs
What muscles does the Alternating Lying Foot Opener work?
The Alternating Lying Foot Opener mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips. The main muscles are the gluteus medius and obliques.
What equipment do you need for the Alternating Lying Foot Opener?
None. The Alternating Lying Foot Opener is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Foot Opener go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Foot Opener variations and alternatives?
Similar exercises include the Front Plank Opener, Gate Opener, Open Knees-Together Toe Leg Stretched Together and Lying Hip Internal External Rotation.
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