Primary muscles: Core, glutes, outer thighs
Secondary muscles: Inner thighs, quads
Equipment: No equipment
STANDING OPEN THE GATE INSTRUCTIONS
1. Stand with your feet hip-width apart and place your hands at the waist.
2. Lift your left knee up to waist level and then move it out to the side.
3. Return to the starting position and repeat with the opposite leg.
PROPER FORM AND BREATHING PATTERN
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.
SETS AND REPS
To calculate the number of calories burned doing the standing open the gate, enter your weight and the duration of the exercise: