ex_API3EM

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Waist · Body Weight

Gate Pose Variation Arm Extended on Side

intermediateyogaMale & female model

Gate Pose Variation Arm Extended on Side is an intermediate compound yoga exercise that works the abs (waist), with the middle back, shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Obliques · External Oblique, Internal Oblique
Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis

Secondary muscles

Middle Back · Latissimus Dorsi, Teres Major
Shoulders · Anterior Deltoids, Lateral Deltoids
Core · Rectus Abdominis, Transversus Abdominis

How to do Gate Pose Variation Arm Extended on Side

Begin in a tall kneeling position, then extend your left leg straight out to the side for support.
Lean to your right and place your right hand on the floor directly under your shoulder, with your arm extended.
Extend your left arm over your head while keeping your chest and gaze facing forward.
Hold the stretch, then return upright and repeat on the opposite side.

Form tips

Keep your chest facing forward without rotating upward.
Keep your supporting knee directly below your hip.
Keep your hips stable as you bend to the side.
Inhale while upright, then exhale as you lean and extend your arm over your head.

Gate Pose Variation Arm Extended on Side alternatives

Dumbbell Hand Side Plank

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Dumbbell Elbow Side Plank

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Dumbbell Side Plank Up Down

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Dumbbell Plank Pullthrough

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Extended Side Angle Pose With Block

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Side Lying Parsva Savasana Variation

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Gate Pose Rounding Spine Looking Up

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Revolved Side Angle Pose With Prayer Hands

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Revolved Side Angle Pose With Prayer Hands Beginner

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Seated Side Stretch

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Side Plank With Hip Lift

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Gate Pose Variation Arm Extended on Side FAQ

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

Gate Pose Variation Arm Extended on Side mainly works the abs in the waist (External Oblique, Internal Oblique, Adductor Longus and Adductor Magnus). The middle back, shoulders and core work as secondary muscles.

What equipment do you need for Gate Pose Variation Arm Extended on Side?

None. Gate Pose Variation Arm Extended on Side is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Gate Pose Variation Arm Extended on Side should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Gate Pose Variation Arm Extended on Side good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Gate Pose Variation Arm Extended on Side burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Gate Pose Variation Arm Extended on Side?

Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down and Dumbbell Plank Pullthrough.

For developers

Use Gate Pose Variation Arm Extended on Side in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_API3EM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_API3EM",
  "name": "Gate Pose Variation Arm Extended on Side",
  "model": "male",
  "counterpartId": "ex_GYRXU6",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_API3EM/mp4-720.mp4?…",
    "poster": "https://…/ex_API3EM/poster.jpg?…"
  }
}