Warm up your thighs with the gate exercise.
The gate is a great exercise that can be added to your program, especially if you want to work on the lumbar muscles that extend from the back of the body to the front. The lumbar muscles are located in the lower back and pass through the pelvis to the hip. This is one of the main muscle groups involved in stabilizing the back.Also known as: standing gate opener, opening and closing gates, gates.
Goals: adductor, abductor muscles, middle and large gluteal muscles, quadriceps, lumbar muscles and abdominal muscles.
Necessary equipment: no, just your body
Difficulty: medium
Activating this deep muscle allows you to perform the initial steps of the gate exercise, bending the hip joint and lifting the upper leg to your body. You can add this exercise to any dynamic warm-up or perform it individually.
The gate opening exercise is an effective way to warm up the thighs and groin muscles for physical exertion associated with running, jumping or cycling.
Advantages
This is an exercise for the lower body, which targets the muscles of the adductor and abductor muscles (inner and outer surfaces of the thighs), the middle and large gluteal muscles, the lumbar, quadriceps and abdominal muscles.
Since you need to stand on one leg while lifting and opening the opposite leg, the gate opener can improve your balance and overall stability. Regular performance of this exercise can also improve the mobility and range of movement of the hips. If you spend a significant amount of time sitting during the day, performing the gate will allow you to "wake up" the hips and, in particular, activate the lumbar muscles. This is especially important if you suffer from back pain or feel tightness in the lower back and hips after sitting for a long time.
Step-by-step instructions
1. Stand with your feet apart at shoulder distance, socks pointing forward. If your hips are tense, you can slightly turn your toes outwards.
2. Keep your hands on the sides of the body.
3. Stand up straight
4. Transfer the weight of the body to the right side and lift the left leg to the middle of the trunk. Move the hip to the side of the second leg so that the left knee is above the right.
5. Pull the leg back to the left, opening the thigh as much as possible. Make sure that your body is tense, your hips are not curved, and your body is stationary.
6. Return the left leg to the starting position and repeat with the right side.
7. Do 10 repetitions on each side.
Common mistakes
Avoid these common mistakes in order to use the exercise correctly and prevent injuries.
Body rotation
When the active leg is working, the body often turns. For this movement to be effective, you need to keep your body facing forward as you raise and spread your leg. To help with this, do not forget to always keep the hip of the standing leg straight.
You can also choose a place in front of you to focus on. Keep an eye on this place, working with your foot.
The pace is too fast
The gate is not an exercise in speed. Slow execution of the movement allows you to maintain the correct shape and balance and get the maximum benefit from the exercise.
Bending at the waist
Weak or tense muscles in the pelvis and lower back can lead to excessive bending of the waist when opening the gate. If you stand straight, keep your back straight and use your body, this will help you stay in an upright position and not bend at the waist. If you have strained lumbar muscles or limited hip mobility, open the gate in front of the mirror to make sure that your posture is correct.
Lack of involvement of the main muscles
Every time you stand and move, you engage your core muscles. The strength, stability and support created by these muscles will help you move faster and protect your lower back from injury.
Modifications and variations
If you are still working on balance and building up the strength of the core muscles, try making changes to make the exercise more accessible. To complicate the task, try one of the options below.
Need a modification? If you are not ready to balance on one leg during this exercise, you can put your hand on a wall or another stable object, such as a chair. This will help to support the weight of your body when opening and closing the "gate". As you progress, move away from the wall until you can balance yourself.
Are you ready to accept the challenge?
In general, there is no need to complicate the gate opener. Since this is an exercise for warming up the lower body, the main focus should be on balance, stability, mobility, range of motion and strength. If you want to increase the intensity, consider adding repetitions to the exercise.
Safety and precautions
The gate exercise is generally a safe exercise for most fitness levels. However, if you have problems with balance, you should ask a personal trainer or a physical therapist to guide you until you feel comfortable doing it yourself.
Remember that if you need help balancing on one leg, you can always use a wall or another strong object for support. In addition, if you have problems with your hips or knees, be sure to pay attention and eliminate the discomfort or limit the range of movements when opening the "gate".
If you feel pain when lifting your leg and pulling it to the side, stop the exercise.
