Side-Lying Wide Opener - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side-Lying Wide Opener

Step by step instructions, muscle activation and variants for the Side-Lying Wide Opener.

EasyGlutesInner thighs

About this exercise

The Side-Lying Wide Opener is a floor stretch that targets the inner thighs, glutes, and chest by opening the hip and rotating the torso while lying on your side. The movement promotes hip mobility and thoracic rotation, making it an effective cool-down or flexibility drill.

How to Perform

  • Lie on your side with hips stacked and knees bent at roughly 90 degrees
  • Place both arms extended in front of you at shoulder height, palms together
  • Keeping the lower knee pressed to the floor, slowly rotate your top arm and torso open toward the ceiling
  • Allow your gaze to follow your top hand as your chest opens wide
  • Hold the end position for a breath, feeling the stretch across your chest and inner thigh
  • Slowly return the arm to the starting position and repeat for the desired reps or duration, then switch sides

Muscle Activation

Primary
GlutesInner thighs
Secondary
Middle chestObliques

Common Mistakes

Common mistakes content is coming soon.

About the Side-Lying Wide Opener

The Side-Lying Wide Opener is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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