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How to Do Gate Swings

Tone Your Lower Body With Gate Swings

If you're looking for one move that will whip your lower body into shape, it's time to try gate swings.

This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up! The cardio element comes from a little plyometric jump that helps you transition between the two positions of this move. The directions seem straightforward, but trust me, you'll feel the burn with this one.

  • Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing "cross-legged" stance.
  • Immediately jump your legs back out to a wide squat with your hands at your knees.
  • Push off your knees and jump your legs together, crossing your left leg in front of your right.
  • Repeat as many times as possible for at least 40 seconds.

This move is great to use as a dynamic warmup before strength training.

Photo: POPSUGAR Studios

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