Is The Horse Stance The Newest Fitness Fad? [5 Benefits & 3 RISKS]

Dive into the world of traditional martial arts with a modern twist as we explore the horse stance, a position that's gaining traction in the fitness community. This video breaks down why this ancient stance is making headlines, highlighting five compelling benefits that contribute to its rising popularity. From enhancing lower body strength to improving balance and stability, the horse stance offers a unique blend of advantages for those looking to diversify their workout routines.
However, as with any physical activity, it's crucial to approach it with caution. We also discuss three potential risks associated with the horse stance, ensuring you're fully equipped with the knowledge to practice it safely and effectively. Whether you're a fitness enthusiast curious about the latest trends or someone seeking to deepen their understanding of martial arts techniques, this video provides a balanced perspective on incorporating the horse stance into your regimen.
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Timestamps
Intro 00:00
What is the horse stance, and is it another fitness fad? 00:16
1. Horse stance improves resistance 00:59
2. Yes, horse stance improves lower body strength 01:45
3. The horse stance builds mobility and hip flexibility 03:18
4. The horse stance builds mental focus 04:01
5. The horse stance improves your balance and has postural benefits 04:40
DRAWBACKS 05:34
1. The horse stance isn’t great for increasing your muscle mass 05:37
2. Some people hold a too-wide stance, straining their knees and ankles 06:20
3. You don’t work out your lateral mobility 06:56
What do you think? 07:36

[@Fitnessdy]

54 seconds until my legs start trembling and 1;37 total :) - what's yours?

[@eagleye4041]

2:50 but i be doing it for last few weeks daily

[@user-ib9qg6dk5x]

​@eagleye4041

[@agnidas5816]

longer than I am willing to sit there for. How are y'all legs so weak in this posture ? Try dowel squat hold. add front squats and side planks...

[@ncshuriken]

@@agnidas5816 "I'M strong, so how can anybody be weak!?" Sounds like you haven't been exercising your noggin much 🤣

[@manfredmann2766]

Playing a 3 to 4 minute song, while doing the horse stance, is better for me than using a timer. Been doing the horse stance since January, where I started with 30 seconds and now I am shy of 4 minutes. On light days I go for 2 plus minutes. IMO, it has been a great supplement to my back and front squats, and the weight has gotten easier, while my lean body weight has remained unchanged. I also challenge myself using a 45 lb Olympic Bar and I have held it for over 2 minutes. Great Video too!!!

[@Fitnessdy]

Thank you for the appreciation and especially for sharing your tips and results! Your comment is really motivating!

[@187izm]

7 min my best, started half a year ago

[@Fitnessdy]

That's a great time 😀

[@brucebarrett]

After doing 100 squats, in 3 sets, I horse stance 3 minutes 30 seconds. This finishes me. I cannot move. I’m done. Nothing exhausts me like this routine.

[@Fitnessdy]

I bet it does 😅 anyway, I'll try this exact thing to see how it feels on me too 😁

[@jakethehud]

I am 81, and earlier today I did 3 sets of 35 regular squats, and 3 sets of 35 sumo squats. I had forgotten about the horse stance and will incorporate it into my workout. I did it for 1 min. and my quads felt it the most, as my back position was not perfectly erect. I was thinking of putting weight plates under my heels, but I think I will slowly work my way into having my hips in line with my knees. I need all the help I can get to help improve my balance.

[@Fitnessdy]

Yes, knee plates work and also holding on to something. That's a really intense lower body workout you did 😃

[@jakethehud]

@@Fitnessdy I'm trying to build lower body strength for balance and to help take stress off my knees. I also work out at Crunch fitness, and twice a week I do 3X15 hack squats and on the leg press I do 3X15 centre plate, 3X15 upper, for hams, and 3X15 lower for quads. I will try holding on to something, but I was also thinking about having my back against a wall, just for keeping a straight back and balance.

[@billh4062]

The hung gar kung fu horse stance has the feet pointed forward and the hips tucked to straighten out the back. Leaning forward is a lot easier than a straight back. We also modify it by holding fish bowls or weights straight out at arm's length.

[@Fitnessdy]

Thanks for the explanation! Yes, holding onto something in front of your chest does help balance a lot

[@passingcloud01]

😂 I was just saying that

[@davidclaro152]

Feels great! Thanks!

[@Fitnessdy]

Great to hear!

[@kellylowood2450]

You had me at hip flexibility! I have very tight hips so now I've heard of this (thank you Fitnessdy) I'll definitely give it a go.

[@Fitnessdy]

Try deep squatting too! Ass-to-grass while holding onto a bench or another support, then shift your weight from one foot to the other. Hope this helps! 🩵

[@kellylowood2450]

@Fitnessdy thank you! I'll try that too. I love your channel so much ❤️

[@Fitnessdy]

Just finished writing a script about the benefits of kettlebell squats because you inspired me :) These are also great for hip mobility!

[@kellylowood2450]

@Fitnessdy I can't tell you how much I look forward to your kettlebell squats post! Love kettlebell anything so I'm super excited to watch it.

[@afcw1969]

I do a very modified horse stance on my bed with my knees spread as far apart as comfortable in a raised and rocking back and forth baby pose.

[@Fitnessdy]

Great for the hips I imagine, without all the muscle strain. Thanks for sharing this alternative, it's actually very ingenious 🙂

[@lewisbong5317]

Chinese that practices martial art has used this horse stance for thousands of years.

[@Fitnessdy]

Yes that's absolutely true!

[@lewisbong5317]

I remember as a teenager around 15 yrs old , I had to practice horse stance against the wall and off the wall for an hour whether I could hold for that long or not for a month before I was taught the hand technique and etc .

[@Fitnessdy]

Omg that sounds incredibly difficult 🙂 but I bet you saw the effects, both in terms of physical and mental strength

[@user-kn9re6cw2e]

This is great! I remember trying this when I was young when I read comic books about Kung-Fu.

[@Fitnessdy]

It's like the return of Saturn, every 29 years :))

[@bg147]

I giggled when she said ass to grass.

[@Fitnessdy]

😅 thanks

[@georgebowman1060]

1 min before shaking ensued. I'll have to try it again on fresh legs on another day because previously I did it holding 2 8lb weights with a backpack 🎒 of about 18-19 pounds. So I did it for about 30 seconds with about 34-35lbs total.

[@Fitnessdy]

Let me know how it goes 😀

[@voidisyinyangvoidisyinyang885]

the qigong masters at Shaolin have to do 2 hours of Nonstop horse stance - everyday for three months - to fully open the third eye! qigong master Chunyi Lin did this training at Shaolin. So did qigong master Robert Peng. thanks. I trained from qigong master Chunyi Lin - this level of horse stance requires purification. So that's why it doesn't exist unless people train at a monastery.

[@johanstander6102]

I love training that has nothing to do with steroids, this type would not be used by juice heads in my opinion because it does not increase size, but its an important building block for strength. I love that.... real training

[@Fitnessdy]

I wouldn't call them juice heads, but otherwise I completely agree. Functional and mobility-strength combos are extremely effective 😀

[@KaiTenSatsuma]

I can only imagine that people who don't do any sort of leg training, whatsoever can only last 30 seconds.

[@sdavis6456]

Toes are not pointing outwards! Toes should be pointing forward! Big difference and much harder! I did this for years in Karate!! 💯

[@Fitnessdy]

Thanks for sharing! Yes, you're right, northern martial arts use the toes pointed forward, which completely changes the muscle activation. But please tell me, you made me curious 😀 what benefits did you notice along the years while practicing this move?

[@giuseppedimeo4750]

In karate there are both variations, Kiba dachi is the one with the toes pointing forward and Shiko dachi is the one with the toes pointing outwards. Kiba dachi is more used in katas than Shiko, but both do exist

[@Duskydog419]

We had two types of horse stance 70% and thighs parallel thighs parallel is the one talked about in the video. The 70% or head at 70%of your height that was your active resting stance one you can do up to 10 mins vs the other you sit in through out the 2-3hr class have fun standing 😄☝🏾

[@Fitnessdy]

Oh that sounds great! Painful, but great :) What class was this?

[@michalmichal8188]

5:37 “Dorian from Baki would like to have a word with you” (In an Anime called Baki the Grappler, an old man, who used to be a master of martial arts, grew huge muscles on his legs by holding the horse stance for multiple hours at a time, this is more of a joke because the anime is beyond ridiculous)

[@Fitnessdy]

😅 thanks for sharing. I'll look it up, I actually needed something new on my watch list.

[@fssrk1]

Been doing a horse stance squat challenge for martial arts we are working towards 2000, last week I did 800 it took me about 17 minutes. In our horse stance the legs form a pentagon shape to allow for mobility, our feet turned outward roughly 30-45 degrees. The reason for the squat challenge is to push through tiredness that you get in a fight or the adrenaline dump response. After 200-300 squats you don't notice the lactic acid burn as much but you need to push through that. You will be really sore doing it in the first couple of weeks.

[@danieledragone423]

When I’ve been 35 I was working towards 1000. I just joined 750. Then I strained one knee joint windsurfing and never came back to that number. Now, at 59, I just stop at 200 because I don’t want overuse

[@Fitnessdy]

Hey, that's a great insight into this, thank you so much for sharing! Sooo, if I understand correctly, keeping your feet at 30-45 degrees is ok for the martial arts horse stance too, right?

[@terrencebowry744]

Question does anyone have a buzzing feeling in their groin area after doing the horse stance? I'm doing it for the last two weeks and this is a on and off feelings. I'm feeling stronger and more energetic.

[@Fitnessdy]

That's your muscles working. It's a throbbing/ pulsing feeling, right?

[@mjg1708]

Tough move, but doing it

[@Fitnessdy]

How was it? 😀

[@mjg1708]

@@Fitnessdy since I do squads everyday, not that bad, feel some soreness, but will do it everyday

[@reyesmunguia4899]

Is it considered an isometric exercise

[@Fitnessdy]

Yes, exactly, because you're maintaining a static position where your muscle doesn't contract/elongate through concentric/eccentric moves. Isometric = iso (same, equal) + metros (size, dimension) (from Greek)

[@HenokEsayasMeles]

"Will help you dealing with nasty clients" 😂😂

[@Fitnessdy]

😀

[@TheSirNoir]

I don’t know, been doing it since I was 13 and know I’m 48, I guess indefinitely without weight…

[@Fitnessdy]

So that means it's worked for you, right? 😅

[@BMS-T]

After practicing for a year I can do it for about 20-25 minutes .

[@Fitnessdy]

You are a very determined person 😀 My personal best is now 5 minutes

[@theheroandlegendchannel]

All y’all late af. Believe it or believe it.

[@tobiaspuccio2885]

is this exercise good for pubalgia?

[@Fitnessdy]

Ball squeezes, bridges, and prone hip extension might be better. I know that squats and step-ups are also sometimes used. But honestly, I'm not a physical therapist. You should ask one, and they should establish a strengthening protocol based on the exact cause of your pubalgia and your symptoms.

[@ascaniosobrero]

This is not kiba dachi (horse stance), but shiko dachi: no one would ride a horse with feet pointing outwards. And it makes a lot of difference. Besides, in kiba dachi you are not lowering this much the hips (and you wouldn't on a horse), while in shiko dachi you do.

[@Fitnessdy]

Hey, thanks for the feedback!! I'm definitely not educated on the eastern practice. I'm always happy to learn. Got a lot of comments from people who've been practicing this stance for years.

[@stevethea5250]

1:27

[@Fitnessdy]

'Horse' stance - that's what I said but faster, I hoped nobody would notice 😅

[@stevethea5250]

is ur real voice ?@@Fitnessdy

[@prempiaaaron]

maximum one and half minute in proper position

[@Fitnessdy]

Still awesome 🤛

[@FaarookeHill]

Yeah that's a a sumo stance.

[@savagecub]

That looks ridiculous ! Did you leave out the part where you should also insert a large object in Uranus ????

[@Fitnessdy]

I typically appreciate everyone's feedback, but this time I'm afraid I don't understand the reaction. If I made a mistake or want to have a normal conversation, feel free to leave a more polite reply.

[@ncshuriken]

Exercise & training isn't about how cool & vain you look while you're doing it, its about the returns.

[@majesticsword]

Give things a try, and see your results in a month, if it doesn’t work for you stop.🤨

[@gatocles99]

That is not horse stance. Don't teach something if you don't even know the basics.

[@FaarookeHill]

This is more like a sumo stance.

[@Fitnessdy]

Yes, that's a good comment. I understand why you would say that given the outward-pointing toe position in many of these images. Biomechanically, though, pointing your toes slightly out doesn't affect the move's benefits, especially for people who can't otherwise perform it. For example, because of my personal biomechanics, I need to point my toes out during all squats and lunges. From my perspective, the true difference between sumo and horse stance is that the horse stance implies gripping the ground with your feet to create massive stability. Do you think I'm mistaken from that pov, saying that the toe position isn't all that important?

[@paraworth]

Is there a horse stance master? Just do it and reap the benefits. It’s a great exercise which cured me of hip and lower back pain. I can hold the stance for 5 mins straight. Not bad for a 62 year old. No one has the key to perfect but we do have the key to keep improving. Thanks for the video and forget those people who try and find fault

[@gatocles99]

@@Fitnessdy Have someone kick you in the knee with your toes pointed out, and then you will learn why Horse Stance keeps toes pointed in. No variation for "biomechanics". Horse stance was never for exercise, but for fighting and Chinese wrestling/Shuai Jiao. And it is not for "gripping the ground. You move the feet quickly and lightly in horse stance.... on the balls of your feet. What you are doing is Shiko Dachi, Sumo wrestler's stance that was designed specifically for that sport and the slippery surface they train and wrestle on(requiring flat feet) Terminology matters.

[@gatocles99]

@@paraworth If your toes are pointed out, then it is not horse stance, is is a different stance, Shiko Dachi Sumo Wrestler's Stance. Deal with it.

[@michaelmelamed9103]

I’m saying that you should just get out and take a nice long walk in the park and enjoy your own company away from the you tube mavens.

[@Fitnessdy]

That's definitely a good idea, but why not both? :D

[@agnidas5816]

NEWEST ? lol. oldest.

[@Fitnessdy]

That's true, I was being sarcastic, or at least trying to lol :))

[@markphillips2252]

You lost.me at "fad"

[@Fitnessdy]

Sorry to hear that. I was just expressing my frustration that we have lots of fitness fads on social media. Regular people can barely distinguish what's real and what's hyped up. In this case, the horse stance is definitely backed by millennia of use

[@salty4390]

Robot voice is Wack af. Get a human to do voice over, it might be watchable then.

[@godzoo18]

More AI generated crap.

[@Fitnessdy]

Hey, I'm sorry you feel that this video doesn't raise up to your expectations. Also, I'm a real fitness and cardio trainer and genuinely try to use my best knowledge to write the scripts and make the videos. I admit I'm not perfect and don't know everything, so I also make mistakes. If you noticed any such mistakes here, please let me know :)

[@passingcloud01]

Horse Stance Cheating: - pointing toes outward (keep them parallel) - knees going over toes (relieves your quads but pressure goes into knees) - hips going below knees (it’s called “horse riding stance!” (not box sitting) hands in fist at the hips… resting on your legs is cheating! (like this guy over here 0:24 ) - tilting your hips back and forth(tilt it a little forward, tilt it a little back… and find the middle) - stick out your glutes like a squat…(fitness people do this a lot but it beats the purpose) - tip #1 first keep it light (but you’re not allowed shift your feet)and just count your breath for as long as possible, even just slightly bent knee is good- if you do this for long enough first your knees will feel jittery-hold through it and soon you will feel a cool sensation going through your feet! this is grounding and that is what it was originally intended to do - tip#2 go as low as your can just a bit above parallel keeping all the above rules in mind and just count to 100 everyday… eventually regular horse stances will be easy - tip#3 go outdoors, step in front of a tree and into a horse stance (higher) but use a embracing the tree posture (google it) and pull on a tree trunk keeping good posture(no leaning forward etc…)… great resistance training and to strengthen structure - 1 breath/1 rep(isometric)

[@Fitnessdy]

Love this!! Thank you!

[@passingcloud01]

@@Fitnessdy no worries, been doing this for 22 years