Hand Supported Gate Pose — how to, muscles worked, alternatives

How to do the Hand Supported Gate Pose

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

Full technique — 7 steps

Kneel upright on the floor with your knees about hip width apart and your hips over your knees.
Place one hand flat on the floor beside the knee on that side, fingers pointing away from your body.
Straighten the opposite leg out to the side and set that foot on the floor.
Lift your hips and push them forward so your body forms an arc from the straight leg to the top hand.
Sweep your free arm up and over your head, reaching long through the fingertips.
Turn your chest to face the ceiling and let your head follow.
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

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 Beginner
This exercise Hand Supported Gate Pose Beginner

Too hard for now? Start with the Standing Side Bend Stretch.

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.