How to Do Gate Pose Variation Arm Extended On Side

Gate Pose Variation Arm Extended On Side 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 Variation Arm Extended On Side

  1. 01Kneel on the floor and extend your right leg out to the side with the foot flat.
  2. 02Reach your left arm overhead and lean your torso toward the extended right leg.
  3. 03Place your right hand on your shin for support while keeping the chest open.
  4. 04Rotate your gaze toward the ceiling to ensure the thoracic spine remains neutral.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Gate Pose Variation Arm Extended On Side

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

Engage your glutes to keep the pelvis forward and prevent the hips from drifting backward.

Same coaching engine used inside the A90 app

05 / FAQ

Gate Pose Variation Arm Extended On Side questions

What muscles does Gate Pose Variation Arm Extended On Side work?

Gate Pose Variation Arm Extended On Side is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Gate Pose Variation Arm Extended On Side correctly?

Kneel on the floor and extend your right leg out to the side with the foot flat. Reach your left arm overhead and lean your torso toward the extended right leg. Place your right hand on your shin for support while keeping the chest open. Rotate your gaze toward the ceiling to ensure the thoracic spine remains neutral.

What is the A90 coach tip for Gate Pose Variation Arm Extended On Side?

Engage your glutes to keep the pelvis forward and prevent the hips from drifting backward.

Is Gate Pose Variation Arm Extended On Side suitable for beginners?

Gate Pose Variation Arm Extended On Side is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Gate Pose Variation Arm Extended On Side?

No. Gate Pose Variation Arm Extended On Side is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes gate pose variation arm extended on side into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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