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Standing Gate Opener

IntermediateBalanceTier T3

You shift your weight to the left leg and lift the right knee toward your chest. You bring the right leg across your body so the knee crosses the left leg. Then you open the right hip so the knee comes toward the right side.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand hip-width, toes forward or slightly out, arms at the sides; brace and set the shoulders down and back.
  • Shift the weight to the left leg and lift the right knee toward the chest at hip height.
  1. He is balanced tall on his left leg with his right knee lifted in front of him level with his hip, the right foot hanging plantar-flexed beneath the knee, his arms at his sides and his torso upright and braced.

    Step 1 of 5

    Shift your weight to the left leg and lift the right knee up toward the chest.

  2. His raised right leg has swung across his body so the right knee now crosses in front of the standing left leg at midline, the knee still at hip height, the left hip held dead still and his posture unchanged.

    Step 2 of 5

    Bring the right leg across the body so the right knee crosses the left leg.

  3. The right knee is now opened out to his right side with the hip externally rotated, the shin angling inward behind the open knee, the knee still lifted near hip height and his left leg a quiet column beneath him.

    Step 3 of 5

    Bring the right leg back across the body, allowing the right hip to open and the knee to come toward the right side.

  4. His right foot is lowering back toward the floor beside the left, the gate sequence complete, his weight easing back over both heels with the hips level and the arms still at his sides.

    Step 4 of 5

    Return to the starting position and prepare to repeat.

  5. He is balanced tall on his left leg with his right knee lifted in front of him level with his hip, the right foot hanging plantar-flexed beneath the knee, his arms at his sides and his torso upright and braced.

    Step 5 of 5

    Shift your weight to the left leg and lift the right knee up toward the chest.

Safety Information

Keep the knee up level with the hip, keep the standing leg and hip stable with no rotation in the left hip, allow the foot to plantar-flex, and keep the abdominals engaged for balance. The dose is five to ten repetitions on each side. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.