# Lying Alternate Feet Open And Close - Canonical: https://fitwill.app/exercise/8544/lying-alternate-feet-open-and-close/ - Media ID: 8544 - Primary muscle: Hips - Body part: Hips - Equipment: Exercise Mat - Video: https://fitwill.app/videos/8544/lying-alternate-feet-open-and-close.mp4 ## Description Lying Alternate Feet Open And Close is a floor-based hip control drill performed from a supine position with both legs extended straight on the mat. From there, one foot at a time opens out to the side from the hip, then draws back to the midline, alternating between the left and right leg in a slow, deliberate rhythm. It looks deceptively simple, but because the torso and the resting leg must stay completely still, the working hip does all of the moving while the trunk does all of the stabilizing. The movement primarily trains the hip flexors and the muscles that control rotation and abduction at the hip, including the adductors on the inner thigh and the small stabilizers around the outer hip. Because the legs stay long and the lower back stays pressed toward the floor, the deep core works continuously to keep the pelvis from tilting or twisting each time a leg opens. This makes it a useful exercise for anyone whose hips feel stiff or uncoordinated after long periods of sitting, or who wants better single-leg control before progressing to standing hip work. Setup matters more here than in most lying drills. Your head, shoulders, and hips should rest evenly on the mat, arms relaxed alongside your body with palms down for a little extra anchoring. If your lower back arches off the floor when the legs are long, bending the resting knee slightly or placing a small folded towel under the pelvis can help you keep the spine neutral, which is the whole point of the position. To execute it well, think of the opening leg moving from the hip, not from the knee or the foot. The heel stays long, the toes can softly turn out as the leg opens, and the range should be the largest arc you can manage without the pelvis rocking or the opposite leg drifting. Close the leg back to the starting line under control, pause briefly so the two legs are matching, then repeat on the other side. Slow is the intent — if you cannot stop the leg at any point of the arc, the range is too big or the pace is too fast. This drill fits naturally into warm-ups, Pilates-style mat sessions, and lower-body rehabilitation or prehab routines where controlled hip movement is the goal. It is also a common early progression for people working toward leg circles, single-leg lowers, or standing balance work, since it teaches the same skill of moving one limb while the trunk stays quiet. Perform it for controlled repetitions, typically 8 to 12 opens per side, and stop when you notice the pelvis starting to move instead of the leg. ## Instructions 1. Lie flat on your back on an exercise mat with both legs extended straight and both feet together, arms resting at your sides with palms facing down. 2. Lengthen the back of your neck, relax your shoulders, and check that both hip bones point evenly toward the ceiling so your pelvis starts square. 3. Gently draw your lower ribs down and brace your deep core so your lower back stays in light contact with the mat throughout the set. 4. Keeping the left leg completely still and long, open the right leg out to the side from the hip, letting the toes soften and turn outward as the leg arcs away from the midline. 5. Open only as far as you can go without the right hip hiking up or the pelvis twisting toward the moving side. 6. Draw the right leg back along the same arc until the feet come together at the midline, keeping the knee straight the entire time. 7. Pause for a beat with both legs matched and the pelvis still square, then repeat the same open-and-close with the left leg while the right leg holds still. 8. Continue alternating sides, breathing steadily — exhale as the leg opens, inhale as it closes. 9. Complete your planned repetitions per side, then bend both knees and hug them in to release the hips and lower back before standing up. ## Tips & Tricks - The most common mistake is letting the pelvis roll toward the opening leg. Watch that both hip bones stay level; if one lifts, reduce the range of the arc. - If your lower back lifts off the mat as the leg opens, the hip flexors are pulling the spine into an arch. Brace the core harder, or shorten the arc until you can keep the back down. - Do not bend the moving knee to get a bigger range. A straight leg keeps the work in the hip; if the knee wants to bend, the leg is traveling too far. - The resting leg often drifts or rotates outward without you noticing. Press the back of that knee toward the floor and keep its toes pointing at the ceiling. - Move at a pace slow enough that you could stop the leg at any point of the arc. Momentum hides the difference between hip control and hip swinging. - Keep the feet relaxed. Pointing or gripping with the toes shifts tension away from the hip and into the calf and foot. - If the mat irritates the back of the pelvis or the resting heel, use a thicker mat rather than lowering the leg less. - Expect one side to open farther than the other. Match the range to the tighter side instead of chasing distance on the looser side. - If you feel pinching at the front of the hip, reduce how far the leg opens and think of lengthening the leg away before it arcs, rather than lifting or forcing it. ## Frequently Asked Questions ### What muscles does Lying Alternate Feet Open And Close work? The main work comes from the hip flexors at the front of the hip, with the inner thigh adductors and outer hip stabilizers controlling the arc. The deep core works throughout to keep the pelvis and lower back still while one leg moves. ### Is Lying Alternate Feet Open And Close suitable for beginners? Yes. The floor supports your spine and the range is self-limiting, so beginners can start with a small arc. The main challenge is keeping the pelvis quiet, which is a skill that improves within a few sessions. ### Why do my hips lift off the mat when I open one leg? That happens when the arc goes past what your hip control can handle, so the pelvis starts twisting to buy extra range. Shrink the distance the leg travels and keep both hip bones pointing evenly upward. ### How far should the leg open in Lying Alternate Feet Open And Close? Only as far as you can move without the opposite leg drifting, the hip hiking, or the lower back arching. For many people that is roughly 30 to 45 degrees, and that range grows naturally with practice. ### Can I do this exercise without a mat? Yes, on carpet or another firm but padded surface. A mat is preferable because it cushions the pelvis and heels and gives you a consistent surface to keep the legs aligned against. ### Should the moving leg stay straight the whole time? Yes. Bending the knee changes the exercise into a different movement and takes control away from the hip. If the knee wants to bend, you are opening too far or moving too fast. ### What can I substitute for Lying Alternate Feet Open And Close? Supine leg circles or a single straight-leg open and close on one side at a time train the same hip control. Standing hip abduction with a band is a reasonable alternative once you can keep your trunk steady. ### How many repetitions should I do? Eight to twelve controlled opens per side is a practical starting point. Focus on quality over volume — end the set when the pelvis starts moving instead of the leg. ### Is it safe for my lower back? For most people yes, since the floor supports the spine and the load is only the weight of the leg. Keep the lower back in light contact with the mat, and if you have a current back issue, get clearance from a qualified professional before adding the drill to your routine.