Gate Opener
Improve hip mobility! Gate Opener stretches & strengthens your hips. Perfect warm-up to increase flexibility & range of motion.
Muscle Groups
Primary
Secondary
Instructions
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.