Open close gate exercise

Proper Form, Variations, and Common Mistakes. Also Known As: Standing gate opener, open close gate exercise, 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.

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.

Open close gate exercise

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. This exercise also enhances your balance and stability and warms up the hip flexors and groin area. Do 10 to 15 repetitions on each side. For a complete inner thigh workout, pair the standing open the gate with inner thigh lifts , sumo squats and leg circles. To calculate the number of calories burned doing the standing open the gate, enter your weight and the duration of the exercise:. 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.

Step-by-Step Instructions.

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. I'm going to do this 10 times on each side. You can then switch to the other side.

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.

Open close gate exercise

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.

Gainer on serious mass

Stand with your feet hip-width apart and place your hands at the waist. If you're still working on your balance and building up core strength, try a modification to make the gate opener more accessible. Level: Intermediate. List of Partners vendors. Groin Injury Treatments. American Council on Exercise. The power, stability, and support generated from these muscles will help you move quicker and protect your lower back from injury. For an added challenge, try the variation below. If it is hard to balance on one leg, you can modify this by having a hand on a chair or a wall for some balance. The gate opener is a lower body exercise that targets the muscles in your adductors and abductors inner and outer thighs , gluteus medius and maximus, psoas , quadriceps, and abdominal muscles. Become an Insider. Core stability training for injury prevention. Lift your left knee up to waist level and then move it out to the side. Signs and Symptoms of Athletic Groin Injury.

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.

You'll then shift your weight to one side, and lift your knee up and away from your body. 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? Standing Gate Openers Frankensteins. These choices will be signaled to our partners and will not affect browsing data. When done correctly, it also allows you to work on balance and overall stability. If it is hard to balance on one leg, you can modify this by having a hand on a chair or a wall for some balance. Video: Kneeling Hip Flexor Stretch. To help with this, remember always to keep the hip of the standing foot pointed forward. Measure advertising performance. Email Instagram Pinterest YouTube.