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.

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

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. Also good to do pre-workout are this upper body stretch before arm exercises, and these core stretches before you get that ab work in. Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider. Search Search Button. Fitness Active Recovery. A fter being told for years by fitness pros that doing a dynamic warmup before I start my workouts is absolutely essential, I'm now finally diligent about priming my body for boot camp , rather than going from zero to the way I used to. Within that stretching sesh, I always have to spend extra time mobilizing my hips with hip flexor stretches , since desk-chair-sitting doesn't exactly leave me prepped and ready for a run. And allow me to share with you my new favorite dynamic hip-opening stretch: the gate opener.

Fitness Active Recovery. If this stretch causes any pain or worsens your symptoms, please stop and consult with your medical provider.

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.

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Please wait a moment The power, stability, and support generated from these muscles will help you move quicker and protect your lower back from injury. The gate opener is not a speed exercise. Do 10 to 15 repetitions on each side. You must be logged in to post a comment. Performing this exercise regularly may also improve the mobility and range of motion in your hips. That said, if you struggle with balance, and more specifically, balancing on one foot, then you should have a personal trainer or physical therapist guide you through the movement until you feel comfortable performing it on your own. Additionally, if you have issues with your hips or knees, make sure to pay attention and address any discomfort or limited range of motion when performing the gate opener. Lift your left knee up to waist level and then move it out to the side. What is your feedback? Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes: Lunge back kick Booty squeeze Weighted donkey kicks Surrender. Create profiles for personalised advertising. Incorporate this move and similar ones into one of these popular workouts:. To calculate the number of calories burned doing the standing open the gate, enter your weight and the duration of the 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.

Create profiles to personalise content. 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? Because it requires you to stand on one foot while lifting and opening the opposite leg, the gate opener has the potential to enhance your balance and overall stability. By Sara Lindberg. Core stability training for injury prevention. Stand with your feet hip-width apart and place your hands at the waist. Related Articles. Medicine Baltimore. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The gate opener is an intermediate level bodyweight exercise that targets the muscles in your lower body, pelvis, and core region.