Martial Arts Horse Stance for Leg Strength

To generate maximum power in martial arts moves, you need to strengthen your quads and hips -- the largest muscle group in the body. In Western sports, you tend to produce force with the upper body, arms and shoulders. According to Dave Lowry’s article “Vital Hip Work of Karate," published in the book "Black Belt," Japanese martial arts instructors note that Western students rely too much on shoulder movement and neglect the use of their hips. One of the most effective leg and hip strengtheners is holding the horse stance, a beginner position that serves as the foundation of almost every martial art worldwide.

  1. The Foundation

    • In the past 2,000 years, kung fu has advanced a system of power, or the “four pillars of power,” according to Alexander Holub’s article “Pillars of Power," published in the book "Black Belt." The first pillar of power is your legs, which are developed by performing the horse stance. The traditional kung fu regimen begins with novices standing in the horse stance for at least a half hour at a time over the course of six months. Simply holding the stance for two minutes will condition your legs, strengthen your core foundation and improve balance and powers of concentration. Progressing gradually, you should aim to hold the horse stance for five minutes. If you make small adjustments to your horse stance, such as deepening the squat or squaring your shoulders, to correct your form and balance, you can increase your power significantly.

    The Form

    • To perform the horse stance, begin with the feet shoulder-width apart, toes facing front and parallel. Bend your knees and squat down until your thighs are parallel to the ground. Your trunk remains erect, head straight and tailbone tucked in so your body looks as if you’re sitting in a chair. Your weight should be distributed evenly with 50 percent of your weight on each foot. Form your hands into fists, placing each fist on your hip bones. Elbows should be bent and pointing straight behind you. Relax your chest and breathe deeply from your abdomen. Start by holding the stance anywhere from three seconds to one minute. As your body gets used to the position, you can increase the duration of the hold.

    Concepts

    • There are two concepts behind practicing the horse stance. The first pivots on your relationship to the ground, which defines your power. If you can ground yourself in the horse stance, you can move in any direction immediately without having to lose your balance or even adjust your stance. The other concept revolves around centered movement, according to Dick Morgan’s book “Warrior Mind: Strategy and Philosophy from the Martial Arts.” The center of your body’s energy is located about 2 inches below your navel. Any movement is always in relation to this central point. If you’re not centered and your stance is weak, you’re at a disadvantage when battling an opponent. The first person who loses his balance in a match tends to lose. Horse stance drills enable you to cultivate a connection with the ground as well as your center of energy.

    Advanced Exercises

    • When your core and legs have grown stronger in the horse stance, you can do exercises in which you move in the horse stance to boost the intensity of a stance drill. For example, begin in the horse stance and then step your right leg behind your left foot. In a cross-legged position, bend your left knee and shift your weight to the ball of your right foot. Turn 180 degrees clockwise so you land in another horse stance facing the opposite direction. Step your left foot behind your right foot and repeat the sequence of movements. Travel across the floor by pivoting from one horse stance to another. When you move, keep your stance low to the ground. After performing 10 to 15 horse stances, you’ll feel a burn in your thighs.