Gate Openers

Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.

Beginner Standing Dynamic stretching, Mobility
Gate Openers
Difficulty
Beginner
Position
Standing
Type
Dynamic stretching, Mobility
Sides
Both sides
Hold time
30–45 s per set in our routines
Targets GroinHipsGlutes

How to do the Gate Openers

  1. Stand beside a wall or chair and place your hand on it for balance.
  2. Shift weight into the leg closest to the support with a soft bend in the knee.
  3. Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
  4. Reverse the motion to close the gate and continue flowing back and forth.

Tips

Adjustments

All exercises

Stretching Workout App

Practice the Gate Openers with voice guided audio in the Stretching Workout app.

App Store Google Play

Routines with the Gate Openers

The Gate Openers appears in 9 free guided routines. Each one runs with a timer, photos and voice cues — no account needed.

Leg Swings Gate Opener Dynamic Wide Leg Forward Fold

Front Split Ignition

A quick warm-up that activates your legs and hips before diving into front split practice.

2 min Beginner
Kneeling Hip Circles Hamstring Scoops Lateral Leg Swing

Front Split Mobility Flow

Dynamic drills that prime hips, hamstrings, and glutes for smooth front split practice.

6 min Beginner
Kneeling Hip Circles Deep Split Squat Standing Hip Openers

Hip Opening Active Flow

Dynamic hip movements that build mobility through motion. Standing openers, gate poses, and lateral lunges that make your hips work.

4 min 45 sec Beginner
Gate Opener Upward Frog Standing Frog

Hip Opening Straddle Focus

Wide-leg stretches that open your hips laterally. Straddle, wide-leg bends, and frog variations that build side-split flexibility.

5 min 45 sec Beginner
Kneeling Hip Circles Single Leg Glute Bridges Bridge

Hip Opening Strength

Stability work that locks in your hip gains. Bridges, lunges, and active holds that build the strength to support new range of motion.

4 min 30 sec Beginner
Neck Roll Wide Leg Torso Circles Knee Circles

Morning Shake Builder

An extended wake-up flow adding gate openers, torso circles, and balance drills.

6 min 30 sec Beginner

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Beginner 90/90 Hip Stretch

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Lateral Leg Swings

Beginner Supported 90/90 Hip Stretch

Supported 90/90 Hip Stretch

Beginner Lateral Lunges

Lateral Lunges

Beginner
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