Standing Open The Gate | Illustrated Exercise Guide

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.

EXERCISE BENEFITS

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.

DEMONSTRATION

SETS AND REPS

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.

CALORIES BURNED

To calculate the number of calories burned doing the standing open the gate, 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:
Lunge back kick
Booty squeeze
Weighted donkey kicks
Surrender