Gate Swings | Illustrated Exercise Guide

Primary muscles: Glutes, inner thighs, core
Secondary muscles: Quads, hamstrings, hip flexors, calves
Equipment: No equipment

Gate Swings Instructions

1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides, and your thighs parallel to the floor.
2. Jump up, crossing your legs.
3. Jump again, uncrossing them.
4. Bend your knees, press your hips back and return to the starting position.
5. Repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your core tight, your back straight, and maintain your knees soft and in line with your toes. Breathe out as you jump, and land slowly on the balls of your feet.

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Exercise Benefits

The gate swings is a great cardio move that also trains your legs, glutes, and core muscles. This exercise strengthens your heart and muscles and improves your aerobic fitness.

Gate Swings Demonstration

Sets And Reps

Practice your exercise form first with plie squats, and work on improving your core strength with planks. Once you’ve acquired proper exercise form, add 2 or 3 sets of 12 to 15 gate swings to your lower body or full body workouts.

Calories Burned

To calculate the number of calories burned doing the gate swings, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Rolling squat
Plie squat calf raise
Bear squat
Advanced bridge

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