Quick Answer
Gate Pose is a beginner yoga exercise that targets your abdominals and lats. It uses only your bodyweight. Kneel tall, then extend the right leg straight out to the side with the foot flat.
How to Perform the Gate Pose
- 1
Kneel tall, then extend the right leg straight out to the side with the foot flat.
- 2
Inhale the left arm overhead.
- 3
Exhale and side-bend toward the extended right leg, sliding the right hand down the shin.
- 4
Keep the chest open and gaze up; hold, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Gate Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Gate Pose work?
The Gate Pose primarily works your abdominals and lats. Secondary muscles include the adductors and shoulders.
What equipment do I need for the Gate Pose?
The Gate Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Gate Pose suitable for beginners?
Yes. The Gate Pose is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Gate Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Gate Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.