Horse Stance

What is Horse Stance:

The Horse Stance, also known as Ma Bu in martial arts, is a bodyweight static inner thigh exercise primarily working the hip adductors. It involves standing with feet wider than shoulder-width apart, knees bent, and thighs parallel to the ground, mimicking a horseback-riding position. This stance is a staple in martial arts, traditional strength training, and functional fitness, promoting strong legs, core activation, and mental discipline. It can be performed statically (isometric hold) or dynamically (squatting up and down).

Key Benefits:

  • Strength Development: Builds hip adductors, quadriceps, and glutes strength and endurance.
  • Joint Health & Mobility: Increases mobility in the hips, knees, and ankles while reinforcing joint stability.
  • Mental Toughness & Focus: Holding the stance for extended periods builds willpower and concentration.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Wall Squat Hold: A similar exercise targeting the quadriceps with a wall for support.
  • Weighted Horse Stance: Intensify the exercise by adding resistance by wearing a weighted vest/backpack or holding weight like a dumbbell or barbell for advanced practitioners.

Stance Variations:

  • Narrow to Shoulder-width Feet Placement: Increase demand on the quadriceps.
  • Wide Feet Placement (current): Increase demand on the hip adductors.

How to perform Horse Stance:

  • Setup: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest up, shoulders back, and core engaged.
  • Entry: While keeping overall body position, bend your hips and knees to get into the position— around 90 degrees of hip and knee extension or legs parallel to the ground.
  • Hold Position: Hold the position for your desired duration or as long as you can without form breakdown, then stop once your form starts to degrade.
  • Release: Drop your legs to decrease the resistance and slowly lower yourself.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Deep then Shallow Breaths: Take a deep breath as you go into the position, then take shallow breaths while holding the position at a comfortable interval.
  • Avoid Holding your Breath: Unless what you're doing lasts only a few seconds and you can endure holding your breath without issue, it's advisable to not hold it as this could lead to lightheadedness.
  • Knees Alignment: Keep your knees going in the same direction your feet are facing.
  • Back Alignment: Keep your lower back neutral or extended and lean forward as much as needed, depending on your anatomy.
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    Additional Information:

    Ways to make it easier:

    • Going down only as far as you can handle comfortably
    • Holding on to something for support
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Holding it for as long as possible
    • Going down as much as possible
    • Going wide as much as possible
    • Adding Resistance - wearing a weighted vest/backpack, holding a dumbbell/barbell
    • Progressing to a harder variation/exercise