How to Do Gate Pose Rounding Spine Looking Up

Gate Pose Rounding Spine Looking Up is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Gate Pose Rounding Spine Looking Up

  1. 01Kneel on the floor and extend your right leg out to the side.
  2. 02Rest your right hand on your extended leg or a support block.
  3. 03Reach your left arm up and over toward the right side.
  4. 04Gently round your upper spine while rotating your gaze toward the ceiling.
  5. 05Engage your core to protect the lumbar spine during the lateral flexion.
  6. 06Hold for the prescribed duration then switch to the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Gate Pose Rounding Spine Looking Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on the expansion of your ribcage during the inhale to heighten the lateral stretch.

Same coaching engine used inside the A90 app

05 / FAQ

Gate Pose Rounding Spine Looking Up questions

What muscles does Gate Pose Rounding Spine Looking Up work?

Gate Pose Rounding Spine Looking Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Gate Pose Rounding Spine Looking Up correctly?

Kneel on the floor and extend your right leg out to the side. Rest your right hand on your extended leg or a support block. Reach your left arm up and over toward the right side. Gently round your upper spine while rotating your gaze toward the ceiling. Engage your core to protect the lumbar spine during the lateral flexion. Hold for the prescribed duration then switch to the opposite side.

What is the A90 coach tip for Gate Pose Rounding Spine Looking Up?

Focus on the expansion of your ribcage during the inhale to heighten the lateral stretch.

Is Gate Pose Rounding Spine Looking Up suitable for beginners?

Gate Pose Rounding Spine Looking Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Gate Pose Rounding Spine Looking Up?

No. Gate Pose Rounding Spine Looking Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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