Horse Stance for Strong, Flexible Legs

[@RayTiller]

Love the way Ryan always caters for those not quite as flexible and never points the finger.

[@TheAcupunctureClinicNZ]

Thanks so much for putting this up. It's really informative. I will be taking up your challenge and aiming for 5 minutes. Plus I will be putting it in my newsletters for my patients.

[@gmbfit]

Wonderful! Thanks :)

[@cautious1343]

Man,,,yours is the best horse stance video I've ever seen.

[@johntay3831]

Great explanation. I’ve noticed shiko dachi being the most sensible position for the horse stance as it strains the joints lesser. I wonder why so many karatekas and kungfu practitioners point it forward. Wish more people would know function over form.

[@gmbfit]

There are always reasons for why certain groups perform things the way they do. But I agree that it should be about finding a position that works for you rather than forcing yourself into a position.

[@JDBoelter]

It's nice to have GMB tackle this traditional MA exercise with modern mindset and physiology. Thanks!

[@mikedoucette8581]

My 1st degree grading had me hold the stance for what seemed like five hours, lol. Horse stance is the first stance I introduce to students. I really believe it builds a good foundation for martial artists.

[@gmbfit]

ah, memories.... :)

[@ItachiElric]

yeah 😅 the very first thing of my very first day of Shaolin training in China they had me do was spend an hour practicing hour stance. They told me I had to hold it for 1 full minute while keeping my thighs parallel to the ground. They put a round pebble on each leg and every time it fell I had to start over 💀 I had never worked out a day in my life prior so I felt like my thighs were dying, my knees were dying, I was dying 😵

[@turnschuh2901]

Nice! I'm doing 2-3 times/ week squats in a yogamat width wide stance for 15 reps and hold than the stance for a minute. For three sets. Really challenging but yes, results are great. ALL progresses are very welcome for me.

[@joelwallenius2877]

Great video. I appreciate that you include common questions before they're asked. Thank you, Ryan. You inspire!

[@robremington2394]

This guy saved my life. I have all GMB programs and do these movements daily.

[@gmbfit]

Man, so honored to hear this. Thank you!

[@pyroclastic2021]

The only thing more impressive than your horse stance is getting over 1000 likes and not a single dislike, bravo my man

[@gmbfit]

I'm sure somebody out there hates it... ;) hahaha

[@robertwhite2449]

I find horse stance is a good way to prep and a good start position to move into moves like archer / cossack squats

[@ryanchurst]

Yes, definitely helps!

[@LinkEX]

3:55 While this shot was added for humor, this is genuinely a great idea: Doing the horse stance each evening while brushing your teeth is a great way to maintain your strength and flexibility as you age. (Just make sure you don't skimp on the time you'd usually take for the task, haha.)

[@gmbfit]

It's not a joke. I (Andy answering today...) literally did this twice a day, every single day from ages 7-17. Not even remotely a joke :)

[@LinkEX]

@@gmbfit Mad respect! I already glimpsed that you were being more sincere when you brought it up later in the video when you came to the question where and how to practice it to get better. I usually do some balancing and stretching exercises while brushing my teeth, so I can relate, haha.

[@gmbfit]

@@LinkEX Perfect :) Balance is super important.

[@StuartMcDermid]

Great video Ryan. There are a lot of videos around on the horse stance absolutely riddled with misinformation. Googling around this afternoon, I knew as soon as I saw yours, it would be quality work. You might remember my friends and I. You came to Sydney in the 2000s back when you were doing Sonnon's stuff and taught us a club seminar. We were the ones with the home made steel clubs. All the best and thanks again. I still use what you taught that day when I swing clubs today.

[@raffaelpolz121]

Thank you, very helpful tips as always! I would love to see the horse stance (and back bridges) making it into the revamp of IS.

[@Hakunamatata-rh1bt]

Great tutorial

[@CK-cy4zn]

Very good explanation , thank you

[@justinrill2483]

respect to the 9 min horse stance guy.

[@BaiLong45]

Thank you so much for this. Different styles have different ways. I was doing this with feet forward and it had been harmful to my knees. Just hearing and watching someone say 45 degrees makes a world of difference. And yes, many others will say feet forward work for them, I get that. The ultimate principle from this clip is do what works for you. 45 degrees with toes pointed out works for me. Thank you!

[@gmbfit]

Glad to hear that this helped! 😎👍

[@TheOfficialArthurMorgan]

I watched a video last week about the horse stance. Now that I see this it reminded me that I need to add this to my workouts. Thanks for the info!

[@ryanchurst]

Such a great exercise. 👍

[@TheOfficialArthurMorgan]

@@ryanchurst I just did 3 sets of 1 minute each after my squats. Very tiring. Would you recommend doing them on their own away from other exercises or do you think its fine in addition to other leg workouts at the same time?

[@ryanchurst]

I think it's great as a finisher after your other leg exercises. Or even as a stand alone for longer duration of time.

[@TheOfficialArthurMorgan]

@@ryanchurst awesome, thanks for your input. Love your channel btw!

[@erinrivera5997]

Thank you! I tried this and my legs are burning! I have not the greatest knees or stance and although I have a good punch, I can be knocked down easily. Hopefully, in a years time I can be qualified to join the Airforce. Thank you for this.

[@gmbfit]

Good luck!

[@surimenon7660]

Thank you Ryan Much Appreciate your Time and Posting 🙏🇮🇳🙏

[@TheTjames77]

Watching this makes me want to get back into MA. I took Tae Kwon Do years ago (yeah, I know) and then got into MMA for a while. I really miss training. But guys, he literally said "Do what your instructor tells you to do." This is a video for beginners, he's not saying you're doing it wrong. As usual, I loved the video!

[@gmbfit]

Super cool! It's just a ton of fun to be involved with a school and practice and see your progress over time. Martial arts training has been one of the most rewarding parts of my life. And yeah, we could make a video showing all the different "right" ways we've been taught this over the years in different arts, but the fact is that if you're studying under an instructor, that instructor's idea what what's right is all that matters. As an exercise for fitness, what we show here is gonna be good for most folks :)

[@Hustrulill]

Very good explanation of this exercise. I especially like the information that it might take time to even get into the proper position. I have dabbled with the horse stance but have never been able to do it properly. This video is encouragement that this is the kind of impossible that just takes a little longer ❤

[@gmbfit]

Glad you like it!

[@Hustrulill]

And also: you have an answer for every possible limitation or problem anyone could come up with, which is rare. Mostly it seems like it is just assumed that anyone should be able to do the exercise if they just apply the prescribed method.

[@andresmorelli6196]

Thanks!

[@fastingcoach9711]

Fantastic!!! Thank you

[@oscarpenuelas6717]

Great explanation, thxs!

[@sp9138]

Thank you wonderful tips

[@mizukarate]

The version I always used in Goju Karate is similar to @ 6:00 in this video.

[@kennethbedwell4183]

Great video I love the horse stance I do them all the time

[@cornflowertoile3026]

Explained really well, thanks. Man this is tough.

[@gmbfit]

It sure is :)

[@tomkirbygreen]

Late to the party, as always, but I really enjoyed this. Particularly the ability to build practice into everyday routines. Thank you.

[@gmbfit]

Better late than never. And yep, this is a great one to just add in anywhere.

[@-Stop-it]

You’re late? How am I just seeing this now? It’s like KZbin can’t figure me out.

[@huseyindermis4960]

Very useful and easy to follow instructions as always. Thank you so much !

[@wtfusheeple5383]

excellent instruction,,subbed

[@faisalkhan2]

1:25 horse stance work where you have to give 5 steps gap in between your leg. First you wanna keep your feet together like a V shape then take a step by keeping them straight. Let you give you an Example. V, | | , \ /, | | , \ /, | | , then get into the squat position. When doing horse stance your feet has to be straight rather than keeping it 45° at least when its come to kun fu. Edit: it's depend on how people train horse stance, some people will keep their feet 45° but it will also depend on how comfortable they're with horse stance. For me I do 5 steps away horse stance like I Mention earlier and I keep my feet straight.

[@gmbfit]

Yep, different "rules" for this in different contexts. If you're just doing it for strength and flexibility, then you can play with foot position and practice what works best for you :)

[@jordesign]

It's also important to note that different people have different anatomy. Here is a great video about that, where you can test your natural stance: kzbin.info/www/bejne/q5PHenqkjZd7nNU

[@farramichel8023]

So we're gonna gloss over the fact that our boy Ryan is doing this in jeans??

[@ryanchurst]

Always. Haha😁👍

[@robintawab568]

I copied his jeans style. I give yoga classes in jeans now :)

[@gmbfit]

gmb.io/jeans/ :) 👖

[@gmbfit]

respect!

[@robintawab568]

@@gmbfit I love that article, it’s all about application of the abilities one gets by exercising.

[@murdockdisraeli3015]

Incredible respect for Eduardo! He deserves a prize or at least take him out to eat for holding the stance for the entire video! WOW! I would have enjoyed seeing an interview with Eduardo on how he held the stance for so long and what benefits he has discovered from using the horse stance in his training. :)

[@gmbfit]

Go ask him on his channel - I'm sure he'd love to talk about it :) (link is in the description here)

[@IntuitiveWarrior2024]

Impressive stance!

[@ms4720]

This is painfully useful

[@ryanchurst]

:)

[@gmbfit]

ha! yes, that's a true statement ;)

[@Becbma]

Nice video nine minutes very important information)

[@mikreyen]

This video is cool, thx a lot for breaking things down. One question remains for me, shall/can ich sway from left to right in the horse stand? Would da do me any good in terms of increasing my mobility, or would I do more harm and should keep it straight?

[@gmbfit]

Sure! I do that as well from time to time, working to get a bit lower as I do it. Give it a try.

[@raginald7mars408]

EXCELLENT!!! Wonderful!

[@boranbkk4270]

Good video. Good tutorial. Interesting how we never see this in Muay Thai training. I suspect it’s has something to do with th3 different dynamics of the round house kick in East Asian Martial arts and South East Asian.

[@gmbfit]

It's mostly cultural and reflects the environment in which the specific arts were traditionally practiced. The outputs don't drive the behaviors; it's almost always the other way around, when you look at things from an anthropological perspective.

[@bludog4657]

Thank you Sensei

[@randolphpinkle4482]

I noticed you have a fan watching you through the window. Never too early to start the horse stance! 6:03

[@gmbfit]

hahahaha, Ryan is well-known in his neighborhood :)

[@regprofant8609]

I like your explanation best

[@asonuniquenl]

What stretches can i do to make the horse stance more easier?

[@gmbfit]

Do the horse stance. If you can't go deep, do it shallow.

[@chiara.75]

Congratulations Eduardo 🙌🏻🙌🏻🙌🏻 and thanks Ryan, amazing horse stance my dear🤩super clear explications as always 🙏 I'm in my qi gong journey and horse stance is in my daily routines 😊😊

[@gmbfit]

Awesome - serious qi gong is underrated as physical practice. I personally would love to explore it more deeply someday when i have the time (and maybe live near a great teacher).

[@chiara.75]

@@gmbfit I'd like have a teacher here, too... I'm exploring this wonderful world by myself, reading, watching videos... Not the same but I feel an important improvement in my state of mind 😊😊😊

[@Zeoilvia]

Is it advised to try to go deeper than parallel and "sit on the joints" or should I try to remain parallel with muscle tension?

[@gmbfit]

Play with it and see what you like. but if you're able to easily go below parallel, this isn't the right exercises for continued mobility gains. Still good for strength building.

[@Dagutss]

Is there anything wrong by starting to practice the Stance with the back on a wall? Thanks for your great Videos!!!

[@gmbfit]

Not sure why you'd wanna do that, but go for it

[@fayemyles4942]

Does the horse stand improve or aggravate pelvic floor ?

[@gmbfit]

in you're weak in that area, anything might

[@VelhaGuardaTricolor]

2:27 Her toes as well as the toes from the guy on the top window are considerably more open than yours 2:31 I find your variation incredibly hard, while the guy from the top window way is much easier. At least for me.

[@gmbfit]

Do what is good for you! :)

[@rickegan4096]

That’s great, but how to start? 30 seconds, a minute? Is there a schedule to try to follow?

[@gmbfit]

Get into position. Stay there. When you can't hold the position correctly anymore, stand up. Repeat as often as you like.

[@dawsons.3675]

I see you’ve been hanging out with K boges

[@ryanchurst]

He's a good buddy of mine. 🤘

[@someblokecalleddave1]

I'm pretty agile and strong and do long deep squats, but this is no Joke as you said.

[@gmbfit]

Yep, haha, different from squats, altogether :)

[@TheInfantry98]

Done this for several years in martial arts

[@gmbfit]

right on

[@coveyssteve]

Do this every day or three days a week? Strength exercises are typically done three days a week. Does that apply here?

[@gmbfit]

You can do it every day.

[@Steve-wm1ol]

@@gmbfit thank you for the response. Good video.

[@andyw9932]

Great tutorial! Do you need to warm up before getting into the horse stance and repeating for 3 sets of x time?

[@gmbfit]

You should not need to warm up, but if you want to or have other exercises you enjoy in that capacity, it's completely fine.

[@andyw9932]

@@gmbfit thank you :)

[@33Jenesis]

Martial arts teachers would walk around the room pushing students in horse stance to test how balanced they are and if they engaged the core.

[@gmbfit]

Mine used to hop up on my legs and stand on me for a few minutes back when I was a kid.

[@kennethbedwell4183]

Mine would kick the legs to see how your kiba dachi was

[@fayemyles4942]

Can you add kegels?

[@gmbfit]

I wouldn't suggest it. at best, it's a distraction. just do one thing at a time.

[@jaycoop85]

My jeans would not survive a horse stance. Impressive

[@bewater5178]

I do Cham Jang every day.

[@joer1402]

Thought this was a simple exercise, until I saw this video.

[@gmbfit]

Yep, a lot harder than it looks. :)

[@christianmonturanoii6539]

So hiw wide ahouls my legs be I went more than shoulder with like shoulder in a half I think I did it right then my fee became more parallel my legs hurt for a minute or two after that lactic acid I think least it went away thank God

[@tieuwest]

I actually feel more comfortable when I sit low than sitting high. Am I doing it wrong?

[@gmbfit]

Could be that you're too low? Try widening your legs and keeping your thighs parallel to the ground and see how that feels.

[@robremington2394]

Is it better to keep the feet “straight like train tracks”? You say in this video it doesn’t matter, but all martial arts teach feet straight, and typical of martial arts, there is usually a reason…so..I am asking for some advice ..

[@gmbfit]

I'm not teaching a martial art. I believe the video also says that, if you are, you should do the form your teacher recommends.

[@speedracer2841]

As a beginner, is it all right if I hold the horse stance with my back pressed against a wall, so that I can keep it straight?

[@gmbfit]

It's better to learn to keep your back straight without the wall. If that means less knee bend in the short term, that's fine.

[@bobjamer8956]

There is a simple yet challenging Chi Kung called Zhan Zhuang , pronounced Jam Jong, where you hold a stance similar pretending to hold an imaginary beach ball. It looks very much like a horse stance. The benefits are many.

[@gmbfit]

Sounds like a hybrid horse + hugging the tree kinda thing? Interesting :)

[@ms4720]

Much more upright and much less painful

[@criticalbil1]

Yes, I practise this. The instructions I've been following include visualisation of a whole series of (beach) balls supporting you - under your butt, under your armpits, between your legs, under your outstretched arms. Feels good. Strangely focusing, energising and grounding.

[@theamalgamatedtheory]

@@criticalbil1 yes I have a book called the way of energy which details all of that. I need to get back to practicing it.

[@cautious1343]

I've heard some martial arts schools, in older times especially, hold horse stance for hours. Is that true?

[@gmbfit]

Yes

[@bewater5178]

Arr you in Japan?

[@gmbfit]

I was for 28 years. Moved to the US last year.

[@christianmonturanoii6539]

I just did a 5 minute one I cheated a little I kept grabbing my knees when it started to hurt too much but I still stayed in the same position they said most people can't do 30 seconds I'm🐎🫏🐴 in great shape but don't do these ever that hurt 🫣🫣🫣🤮🤮🤢😌😵😵😵‍💫🤕😔

[@mellendall3004]

YOOOPIEEEE💪💪💪💪💪

[@johnmatrix5542]

Does this stance kind of look like some sort of standing frog stretch?

[@gmbfit]

Does it?

[@andresmorelli6196]

Nice CGI Eduardo :)

[@gmbfit]

hahahaha

[@antoniosdysseakis2044]

The flip flops do the job for you.

[@ryanchurst]

Proper workout attire. 😉😁

[@gmbfit]

Flip Flops really add to the overall authenticity of the movements, since as we all know, monks wore sandals, so.... hahahahahaha

[@daala6698]

But sticking out like you demonstrated will make your back hurt. Yep, I did that and getting that instruction solved it.

[@gmbfit]

Butt back with neutral spine is ideal. Butt back with excessive lordosis is where you'll get pain. Several decades of doing this, and the alignment you see here has served me well, though there's lots of nuanced variations that are equally worthwhile.

[@Pcoxproductions]

Do you flex your gluten during this exercise?

[@gmbfit]

I don't usually. Maybe a bit if I'm getting tired. You can try it and see if it helps.

[@Jennifer-wr9si]

my knees keep collapsing in during my tai chi forms...hopefully this helps!

[@gmbfit]

Ironically, pointing the toes more forward can help you push the knees out more easily. Good luck!

[@micaelat3734]

IInteresting. This reminds me of the plié s I used to do in ballet for warming up. It is important to rotate laterally at the hip and not to force it at the foot. It is bad for the knees. That's why we learned in ballet to shift weight unto heels and then turn the leg out. It is a trick to make sure you rotate the legs from the hips within the range you are at. Also we learned to align the knee between 1st and 2nd toe. It makes sense to me that going in and out of the horse stance a couple of times exercises the coordination, paying attention to the alignment of knee with 2nd toe plus the straight back. While sitting in it and holding the stance develops the strength. The coordination you can practice even with the feet pointing forward. During walking! Feet wide. Feet closer.

[@christianmonturanoii6539]

That's no joke 🙀🤧😔

[@sfudge]

🙏

[@westsi1]

Music by Ichika Nito…I think.

[@gmbfit]

Absolutely. The best.

[@joelwallenius2877]

MASSIVE QUADS xDDDD

[@gmbfit]

absolutely huuuuuuge

[@biggSHNDO]

Thank you nicolas cage. And Edwuardo did well.

[@gmbfit]

You're welcome. Please buy ConAir on Blu-Ray. It makes a great gift.

[@SamMcNeill-q6w]

Dude, horse stance, or Ma Bu is really badass ;)

[@Uyhnmm]

I have both hypermobility and asthma.😰😰😰😰😰

[@gmbfit]

OK

[@JohnThor13]

yeah but can he do it while painting candy pictures?

[@gmbfit]

For the right price, I bet he'd give it a shot

[@gregjones3660]

He looks like bojack the horseman…

[@dariuszkopec2567]

Perfect for constipation.

[@gmbfit]

I'll take your word for it :)

[@AkantorCZ]

I'm pretty sure you don't want to lower you hips below the knees.

[@gmbfit]

What makes you say that?

[@AkantorCZ]

@@gmbfit I'm a bit concerned about the health of the hips when practicing like this regularly. But I'm not a physican so scew that. However if your goal is to strengthen your legs and will power or to find proper bone alignment, you should not rest on your hips. The moment when the whole body starts shaking is the moment you start practicing.

[@gmbfit]

@@AkantorCZ The start of anything is the moment you start practicing since you should also be aware how you get into a position and out of position. Practice doesn't just start once you think you're in the right position. Like anything, you gotta slowly work into positions and progress over time. Go at your own pace and be smart.

[@AkantorCZ]

@@gmbfit Can't disagree with that. Anyway I left my message here, do whatever you want with it.

[@exnihilonihilfit6316]

_Never seen a horse in this stance…_

[@gmbfit]

NOT EVEN ONCE... :

[@robvanlieshout2892]

This is the stance you make when riding a horse. That is where name came from.

[@christianmonturanoii6539]

This guy talking like it's nothing doing it 😖

[@ms4720]

Theme song kzbin.info/www/bejne/mXW4Z2Wwd66tb6c

[@gmbfit]

hahahaha, YES

[@jk28416]

I love this guy, i think his info is great, but he needs to get some more bass in his voice, that high pitched tone kills my hears!

[@muratsenturk83]

first get rid of excessive body fat

[@gmbfit]

that's terribly unrealistic for a first step to anything

[@mathewstovell5167]

Does not build muscle though.

[@gmbfit]

it does

[@Mr.freedom1]

Thanks!

[@Mr.freedom1]

Thanks!