Gate Opener
Improve hip mobility! Gate Opener stretches & strengthens your hips. Perfect warm-up to increase flexibility & range of motion.
The Gate Opener mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Gate Opener Muscles Worked
Primary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Obliques
Gate Opener Variations and Alternatives
How to do the Gate Opener
Gate Openers
Positioning:
Stand Tall: Begin by standing with your feet shoulder-width apart. Ensure your weight is evenly distributed across both feet.
Hands on Hips: Place your hands on your hips or let them hang comfortably by your sides.
Movement:
Lift One Knee: Slowly lift your right knee towards your chest while keeping your left foot grounded.
Open the Knee: As your knee approaches chest height, open the right knee outward to the side, maintaining a 90-degree angle at your hip.
Return to Start: Bring your right knee back to the starting position, lowering it down gently.
Switch Sides: Repeat the movement with your left knee, lifting it towards your chest and then opening it outward.
Repetition: Continue alternating between your right and left knee for the desired number of repetitions.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Move slowly and with control to avoid injury.
Focus on smooth movements and proper form rather than speed.
Gate Opener FAQs
What muscles does the Gate Opener work?
The Gate Opener mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the iliopsoas and transverse abdominis.
What equipment do you need for the Gate Opener?
None. The Gate Opener is a bodyweight exercise, so you can do it anywhere.
What workout day should the Gate Opener go on?
It belongs on leg day in a push/pull/legs routine.
What are some Gate Opener variations and alternatives?
Similar exercises include the Gate Rock Stretch, Alternating High-Knee Turn Sky Reach, Open Foot Body Cross and Double Glute Bridge & Open-Up.
Training calculators
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