Horse Stance

Horse Stance www.PathsAtlanta.org Beginner -1-

Horse Stance

The Horse Stance is one of the most famous postures

in Asian Martial Arts, and takes its name from the
idea of riding a horse or the legs of a horse,
regardless of what the upper body is doing.

This stance is used for endurance training as well as

strengthening the back, leg and buttock muscles,
tendon strength, and an overall feeling and
understanding of feeling “grounded or rooted”.

In use, the Horse Stance is most commonly used as

a transitional stance.

NOTE: While practicing basic stances, there are no movements with the arms, so the
hands are kept stationary. There are several ways to go about this. The first method
is to simply place your hands on your hips with your elbows pointing out and let
them remain there throughout the drill. The second, and more preferred method, is
to place your fists at your sides, with your elbows pointing directly behind you, in
one of three positions: 1) at your hip level 2) at half-way up your ribcage or 3) all
the way up, at nipple-level. Other arm positions may be advised for other drills at a
later time.

Practice
Stand with feet together and your hands in your preferred position.

Counting 1, Toe Out both feet.

Counting 2, Toe In on the balls of both feet.

Counting 3, Toe Out both feet.

Counting 4, Toe In on the balls of both feet, such that feet become parallel.

Counting 5, Adjust and sink your weight down, settling into a Horse Stance.

* See a visual of this on the last page of this document.

Horse Stance www.PathsAtlanta.org Beginner -2-

Points of Note:
 Feet parallel, pointing straight English: Horse Stance

ahead and flat on the ground

Chinese: 馬步

o Toes may be pointed

Mandarin Mǎ Bù
slightly out for balance or
(Pinyin):
joint pain reduction.

o Feet should be Cantonese Ma5 Bou6 / Ma Sek / Jong Ma

(Yale): Sek
approximately 1 – 2 x
shoulder-width apart AKA: Horse-Riding Stance, Horse
Position, Middle Horse Position,
o May press with heels and
Rider’s Stance
grip with toes

 Keep knees bent & aligned with toes

 Back straight, with the crown of the head being pulled up and the perineum
being pulled down

 Butt tucked in slightly

o Alternate version has a slight lean forward, with the butt sticking out
slightly

 Weight distributed 50/50 & evenly forward/backward as well

 Shoulders and Hips face forward

o Open the legs from the Kua, not the knees

 Lower your center of gravity; imagine sinking weight deep into the ground

 Imagine someone pushing on you at knees, hips and shoulders from any
direction and deflect it by sinking deep into the ground and relaxing

 Don’t let the knees go past the toes

 Progress in this stance over time by increasing the time sitting comfortably,
as well as sinking lower (ideally reaching a thighs-parallel-to-ground height),
all without losing sight to proper structure, confidence, balance, etc.

Horse Stance www.PathsAtlanta.org Beginner -3-

As with many other styles, the Horse Stance is the foundation; the development of a
good Horse Stance is critical in your study.

One way to visualize the theory of Horse Stance training is to imagine the
construction of a house or building. Buildings require strong foundations so they can
withstand their own weight as well as the tension of varying force.

Think also of the Pyramids in Egypt. Can you imagine the force of a wind to topple
those?

Think now of this triangular/pyramid shape in relation to the typical Western idea of
physical fitness. It’s upside-down!

Most people want big arms and chest, placing little emphasis on the bottom of the
body – creating a pyramid on its head. We prefer a rightside-up triangle/pyramid.

The idea of a strong base is beginning to make sense now, isn’t it?

Another example is that of a tree.

If a tree is young and has a lot of heavy branches and leaves but only a few shallow
roots, then in due course a strong wind will uproot it and send it crashing to the
ground. If, instead, the tree has a good root structure set deeply in the ground, it is
more likely to stand firm and resist more pressure.

Training for a strong Horse Stance is straight-forward but very challenging.

Horse Stance www.PathsAtlanta.org Beginner -4-

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