Open the Gate Warm-up
Dynamic hip-opening drill that improves external rotation and prepares the hips for activity.
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 hip height.
- Rotate the hip outward, opening the knee to the side (as if opening a gate).
- Return to the start and alternate sides.
- Keep the torso upright and core engaged.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic hip-opening drill that improves external rotation and prepares the hips for activity.
Common mistakes
Avoid forcing the range or leaning the torso.
Make it harder
Increase the height of the knee and opening range.
Make it easier
Hold onto a support for balance.
Breathing
Breathe steadily with each repetition.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.