Gates Close

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Place your hands on your hips or extend them to the sides for balance.
3. Shift your weight onto your left leg, maintaining a soft bend in the knee to create a stable base.

How to do it

1. Lift your right leg out to the side with the knee bent at 90 degrees, bringing the thigh parallel to the floor.
2. Rotate your hip inward to bring the knee across the midline of your body, exhaling as you 'close the gate'.
3. Lower the foot back to the floor with control while inhaling.
4. Alternate sides, performing the movement with a steady, rhythmic tempo.

Form checklist

• Keep your hips and shoulders squared forward; do not let the torso rotate with the leg.
• Maintain a tall, upright posture without leaning to the side of the standing leg.
• Ensure the standing knee stays aligned over the toes and does not collapse inward.
• Keep the lifted foot flexed to maintain active tension throughout the lower body.

Pro tips

• Focus on the rotation happening deep within the hip socket rather than just moving the knee.
• Squeeze the glute of the standing leg to provide a solid foundation and prevent pelvic tilting.
• Engage your obliques to help pull the knee across the body during the closing phase.

Make it harder

• Perform the movement while standing on an unstable surface, such as a foam pad, to increase the demand on stabilizing muscles.
• Slow the tempo down significantly, holding the peak internal rotation for 2-3 seconds to maximize time under tension for the obliques.

Frequently asked

What muscles does the gates close work?

The gates close primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the gates close?

The gates close requires no equipment — just your body weight.

Is the gates close good for beginners?

The gates close is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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