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Hip Flexors · Beginner

Open And Close The Gate

Mobility drill for restoring controlled range through the spine or hips.

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Open And Close The Gate demonstration

Exercise overview

Training details

Hip FlexorsAdductorsAbductors

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

20 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall and shift your weight onto one leg while keeping the pelvis level.
  2. 02Lift the opposite knee to about hip height and rotate the thigh outward to open the gate.
  3. 03Bring the knee back toward the front without dropping the leg.
  4. 04Rotate the thigh inward across the body to close the gate while keeping the trunk facing forward.
  5. 05Lower the foot with control and repeat the full pattern on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHip External Rotation Skip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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