Open close gate exercise

This move involves opening and closing the "gates" of your hips, which means pulling your knee up, rotating it out and down, then doing it all in reverse to close that gate.

Primary muscles: Core, glutes, outer thighs Secondary muscles: Inner thighs, quads Equipment: No equipment. Stand with your feet hip-width apart and place your hands at the waist. Lift your left knee up to waist level and then move it out to the side. Return to the starting position and repeat with the opposite leg. Tighten your core, squeeze your glutes and keep your back and neck relaxed. Roll your shoulders back, open your chest and exhale as you slowly move your leg out to the side. The standing open the gate targets the inner and outer thigh muscles and strengthens your core and glutes.

Open close gate exercise

Proper Form, Variations, and Common Mistakes. Also Known As: Standing gate opener, opening and closing the gate, gate swings, Frankensteins. Targets: Adductors, abductors, gluteus medius, gluteus maximus, quadriceps, psoas, and abdominal muscles. Equipment Needed: None, just your body. Level: Intermediate. The gate opener is an intermediate level bodyweight exercise that targets the muscles in your lower body, pelvis, and core region. When done correctly, it also allows you to work on balance and overall stability. The gate opener is a great move to add to your exercise line-up, especially if you want to target the psoas muscles, which span from the back of your body to the front. The psoas muscles are located in your lower back region and extend through the pelvis to the femur. They are one of the primary muscle groups involved in stabilizing your back.

Common Mistakes. Incorporate this move and similar ones into one of these popular workouts:.

I'm Natalie. And today, Veritas Health is going to show you the gait stretch to help prevent hip and groin pain. To do this stretch, you'll start with your feet about hip width apart. You'll then shift your weight to one side, and lift your knee up and away from your body. You'll then bring your knee back in towards your body like you're opening and closing a gate.

Most researchers agree that a combination of static and dynamic stretching is useful because it helps loosen muscle fibers and increase blood flow so your body can respond to exercise stress appropriately. A static stretch is the type you hold steady for a prolonged period. On the contrary, a dynamic stretch is similar to a warmup, but more targeted. It prepares your body by mimicking the motion of your planned activity. When it comes to preventing groin injuries, dynamic stretching is important.

Open close gate exercise

This move involves opening and closing the "gates" of your hips, which means pulling your knee up, rotating it out and down, then doing it all in reverse to close that gate. This makes the stretch a "huge component in stability and properly firing hip rotators to help keep your knees in alignment," she says. Austin Martinez, director of education at StretchLab , adds that the gate opener is a great go-to dynamic warmup because of how it "integrates the muscles around your hips. To do it properly, start with your feet hip-width apart, and transfer your weight to your right side. Lift your left knee up and across your body to hip height or higher, then abduct to the left, opening your hip as far as you can without over-stretching—this opens the gate. Then reverse the motion, adducting the leg in and back to starting position to close that gate. Happy hips, here you come.

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As you progress, move further away from the wall until you are balancing on your own. This will help support your body weight while opening and closing the gate. Non-specific chronic low back pain and physical activity: A comparison of postural control and hip muscle isometric strength: A cross-sectional study. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. See Our Editorial Process. You must be logged in to post a comment. American Council on Exercise. Was this page helpful? Modifications and Variations. Learn More about Bone Healing Therapy. Keep your eyes locked on this spot while lifting and opening the leg. You'll then bring your knee back in towards your body like you're opening and closing a gate. When done correctly, it also allows you to work on balance and overall stability. If you're still working on your balance and building up core strength, try a modification to make the gate opener more accessible. Medicine Baltimore.

Primary muscles: Core, glutes, outer thighs Secondary muscles: Inner thighs, quads Equipment: No equipment. Stand with your feet hip-width apart and place your hands at the waist. Lift your left knee up to waist level and then move it out to the side.

Remember, if you need help balancing on one foot, you can always use the wall or another sturdy item for support. Lower Body Workouts Minute Glute Activation Circuit Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? The gate opener is an intermediate level bodyweight exercise that targets the muscles in your lower body, pelvis, and core region. I'm going to do this 10 times on each side. You must be logged in to post a comment. Related Articles. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. See Our Editorial Process. Avoid these common mishaps to perform the gate opener correctly and prevent injury. Try It Out. Performing this exercise regularly may also improve the mobility and range of motion in your hips.