Close the Gate Warm-up
Dynamic hip drill that improves internal rotation and complements the open-the-gate movement.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips. Secondary: glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall and lift one knee to the side.
- Rotate the hip inward, bringing the knee across the body (as if closing a gate).
- Return to the start and alternate sides.
- Keep the torso upright.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic hip drill that improves internal rotation and complements the open-the-gate movement.
Common mistakes
Avoid forcing the range or losing balance.
Make it harder
Increase the height and control of the movement.
Make it easier
Hold onto a support.
Breathing
Breathe steadily with each repetition.
Build a workout with this exercise
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