# Hand Supported Gate Pose

A kneeling side-bending stretch supported on one hand, with the other leg straight out to the side and the free arm reaching overhead. Stretches and works the obliques along the upper side of the trunk.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/gate-pose-variation-arm-extended-on-side/video/male.mp4
- HTML: https://seto.fit/exercises/hand-supported-gate-pose/

## Muscles worked

- Obliques: 8/10
- Lower back: 3/10
- Abs: 3/10

## How to do the Hand Supported Gate Pose

1. Kneel upright, then place one hand flat on the floor.
2. Straighten the other leg out to the side, foot on the floor.
3. Lift your hips and sweep your free arm overhead.
4. Face the ceiling and hold, breathing steadily, then switch sides.

### Full technique — 7 steps

1. Kneel upright on the floor with your knees about hip width apart and your hips over your knees.
2. Place one hand flat on the floor beside the knee on that side, fingers pointing away from your body.
3. Straighten the opposite leg out to the side and set that foot on the floor.
4. Lift your hips and push them forward so your body forms an arc from the straight leg to the top hand.
5. Sweep your free arm up and over your head, reaching long through the fingertips.
6. Turn your chest to face the ceiling and let your head follow.
7. Hold the position while breathing steadily, then return to kneeling and switch sides.

## Common mistakes

- Letting hips sag downward
- Shoulder collapsing into the ear
- Torso rotating toward the floor
- Bending the elbow of the support arm
- Holding breath during the hold

## Form cues

- Keep hips fully lifted
- Reach long through top arm
- Push hips forward
- Turn chest to ceiling

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 20 s · 5–6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Standing Side Bend Stretch](https://seto.fit/exercises/standing-side-bend-stretch/) — Beginner
- **This exercise: Hand Supported Gate Pose — Beginner**

## Quick answers

### What muscles does the Hand Supported Gate Pose work?

Primary: Obliques 8/10. Also works: Lower back 3/10, Abs 3/10.

### When should I do the Hand Supported Gate Pose in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Hand Supported Gate Pose?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 5–6 reps in reserve.

### What is an easier version of the Hand Supported Gate Pose?

Standing Side Bend Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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