How to do Gate Opener
StandingFlowing movementBoth sidesBeginner
Gate Opener is a standing flowing stretch for your groin, hips and glutes. Do it on one side, then switch.
Step by step
- 1Stand next to a wall or chair for support.
- 2Shift your weight to the leg closest to the wall.
- 3Swing your opposite leg up and outward to open your hip.
- 4Bring your leg back down.
- 5Reverse the movement and repeat.
What you should feel
Move gently… like a gate swinging on its hinge.
Form tips
- Move smoothly and control your motion. Keep a slight bend in your standing leg. Stabilize your upper body; the movement should originate from your hip.
- Keep your standing leg tall.
- Feel your left hip loosening.
Make it easier
Keep the circle small if your hip feels tight.
Coming out of it
Let the circles slow… and set your foot down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Gate Opener with a coach
In BendEase, a voice coach talks you into Gate Opener, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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