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.
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