Is this Better than the Deep Squat?

This position builds resilience in the hips and stretches the inner thigh muscles. Its carry-over to sport is high, AND it helps develop endurance in the leg muscles... Let's dive into the Horse Stance.
Master Mobility ► strengthside.com/products/mas...
PROGRAMS:
Best Follow-Along Routines ► guided.strengthside.com
90-Day Bodyweight Strength, Mobility and Movement Program ► www.strengthside.com/movestro...
Animal Movement ► www.strengthside.com/animal
FREEBIES:
Mobility Training Plan ► www.strengthside.com/mobility
The Daily Practice ► www.strengthside.com/thedaily
Bulletproof Knees ► www.strengthside.com/bulletpr...
Master Mobility in Your 30's & Up ► www.strengthside.com/mastermob...
SOCIAL MEDIA:
Strength Side ► / thestrengthside
Trevor Hash ► / thetrevorhash
0:00 - Why Horse Stance
1:14 - Horse Stance History
1:51 - How To Horse
3:50 - MASTER MOBILITY
4:21 - Hip Mobility
5:50 - Programming
6:47 - Ankle & Knee Mechanics
8:16 - Is it for you?
The Horse Stance, a staple of traditional training regimes, holds profound benefits beyond its apparent simplicity. This foundational posture not only fosters hip resilience but also facilitates the elongation of inner thigh muscles, promoting both strength and flexibility.

[@Strengthside]

What mobility goals do you have for yourself this year? If you're looking for a full-body flexibility program to follow, check out our NEW Master Mobility program ► strengthside.com/products/master-mobility

[@lukeaaron5588]

Closed leg squats isolate your lower pelvis, where your hip should be.... Females have quads that go over the pelvis because they have a womb, males do not. Top of hip, top of pelvis, lower abs are in that gap and allow you to rotate the pelvis.

[@Paraclef]

@@lukeaaron5588 Their legs are connected strongly to the middle of the back, when males most of the time it's just up to our arse. That's the exact opposite for the torso. I think that this comes from tasks to do, like gardening with the kids attached to their back. This is why the good morning exercice is very good for the men.

[@lukeaaron5588]

it comes from the way humans have evolved with technology being the primary influence ie shifting the weight onto the buttocks when sitting on the toilet instead of on your feet/heels. The toilet has been used for so long it's altered the human centre of gravity so the quads go higher than they are supposed to resulting in the loss of abs below the belly button. Centre of gravity, from the side... ears to arches.... use a mirror to check your posture from the side.​@@Paraclef

[@Paraclef]

@@lukeaaron5588 😅 You don't spend hours on the toilets, excepted if you have crohn disease, which I have since 2022 😂. Would be more pertinent with chairs or sort of and classical bed. Could be the simple sitting position also, a lot of craftsmanships were done like this, like fishing in a river; legs crossed is even worse. Depends also of the terrains, if it's plain or mountains, or masonic roads, when people were walking or running for hours. Ears to arches, luckily, I don't have flatty feet 🤣😂 Also, don't frown, or go bald.

[@lukeaaron5588]

@@Paraclef the toilets has been used for countless generations... a minute here and there adds up, evolutionarily speaking. The toilet has led to overdeveloped quads on the outside of the leg and an underdeveloped inner thigh and lower pelvis because of the muscles you don't use... lower abs and inner thighs all connect to the pelvis. Ears to arches refers to the straight line that people don't have... stand a broom stick beside you and compare your posture to a well centred centre of gravity... your shaped more like a cobra. I have shoulder length hair and a beard down to my chest and I'm 2m tall with atrocious posture do to a multitude of injuries... my issues are worse than yours so I see the issues you are creating.

[@ds5015]

Comment from Japan: Got turned on to this exercise by my 60+ sensei. This man is a brick house, and he says to do it every day. As you say, it’s common in many martial arts in the east, and in Japan, karate, judo, and sumo also incorporate. If you do it every day, you will become much stronger and more centered in your daily life, as well as physical training. Great video! Hope horse stance becomes more popular in the west.

[@Strengthside]

Great share! I think it is gaining popularity which is great.

[@surabhir6618]

This is a part of Indian classical dance routines too. Ancestors were underrated smart folks

[@idrissawane2059]

It gained popularity my friend trust me. Commenting from Senegal

[@deepforestenergy60]

Hello from Ukraine! Japan is my favorite country. I first went there in 1986 and worked for about 5 years. At that time I was very interested in karate and met wonderful sensei in Japan. One of them is called Menoru Kaneto from Toyama Shinko. The first step in karate was mastering the kiba dachi stance. And on Awaji Island, not far from Sumoto in the village of Fukura, I first learned what Zen is. Then I returned to Ukraine and conducted seminars at various karate sections. Now I am 60 years old, I am in excellent shape and I have something to share with young people, thanks to the knowledge from Japan. Domo Arigato Gozaimas!

[@ajsanche99]

One of my top sites for stretches and calisthenic workouts!! Your delivery is top notch.

[@judecafferty7941]

are there any other sites you'd recommend - similar in style to Strength Side?

[@ajsanche99]

@@judecafferty7941 Fitness FAQ and Gymnastics Methods.

[@Strengthside]

Appreciate that!

[@johndouglas3622]

I totally agree! You guys rock!

[@livelurked4103]

Its cool how you combine all types of fitness into your own philosophy of functional fitness.

[@medit4tive]

Great content as always! Just a quick technical note: The music seemed a bit too loud compared to the voice, which made it a bit difficult to understand at times.

[@vovinlonshin3708]

working hard on getting that deep squat and getting my knees in better shape after working over 16years on my feet on concert floors, your channel has a lot of great tips!! Thank you!

[@paraworth]

Oh yeah the horse stance is incredible. So grateful for this amazing exercise. Built up to 5mins. Shit it’s hard. It took a year to get here. My hips are now in a different world than they were. Great you guys picked this up and you’re passing it out there.

[@zecollecter8747]

Thanks for sharing and great job on your persistence! How did your flexibility change? Did you gain splits and or being able to sit cross-legged? Notice any gait or posture changes? Thanks again - it's rare for people to get to 5min!

[@micheleruju5990]

after 2 years of training horse stance I got up to 4:34, so great respect for who can reach 5 min goal. I have to say that I didn't train everyday and on summertime I almost stop and then I needed to get it back starting from a 2:30 hold but i never pushed it to failure for the reason that i didn't like when I start shaking, so right now I have a very solid hold up to 3:40 sec and I'll step up very slowly, maybe like 10 sec every 10 days or so to get to 5 min with peace of mind. I have to say that I didn't notice any flexibility gain in my hips though, as well as no muscle gain of course because it's an endurance exercise. I would compare it more to holding your breathe rather than a strength exercise because you can really push it further if your mind is relaxed and you control your breathing when you are next to crash. I do really like the feeling to be connected to the ground that it provides. Thanks to Josh and Trevor for this channel, chapeau !

[@deepforestenergy60]

Thank you for sharing your experience. Now this is a goal for me. When I was young, I stood for 5 minutes, then I didn’t practice standing for a long time. And now I’m 60 years old, I tried standing for a while, the first time I stood 01:15, it’s time to start training.))))

[@tillg.6450]

Best Channel for Strenght and Mobility! Thanks

[@tc-3]

Alongside GMB's tutorial, this is, in my opinion, the best video on horse stance. Thank you, guys. Your work is greatly appreciated.

[@Strengthside]

Huge compliment thank you

[@robremington2394]

Amen. I LIVE with your and GMB tutorials and videos

[@bliblablub921]

sorry for my ignorance but GMB?

[@robremington2394]

@@bliblablub921 go search GMB. Ryan Hurst has been an Olympian in 2 sports,injured in both and has the best programs for all levels from couch potato to elite athletes.

[@4000angels]

Another great video. Thank you.

[@Mymelodyyy888]

Thank you so much ✨🙏 So helpful!

[@darylcross5610]

Great video and detailed info now adding this and 90 90 sitting to get my hips and squats etc better.. I have hearing problems and find the background music makes it hard to hear the instructions, music turned down or off would be brilliant. Many thanks again for the quality content.

[@santanadsc4361]

I love this style of videos guys. Been loving the results and gains from the Horse Stance, and now I am even more convinced to keep it a staple in the workout routines. Thanks for highlighting the ways to progress this! I am also keen to give the squats a try🤓

[@christyph3382]

Yes, I am always looking for workouts, to add to my morning routine, so I can continue to hike high-altitude with switchbacks, skiing, and snowshoeing in California at my age of 61. Thanks for sharing

[@deepforestenergy60]

Hello my friend! Your experience is a great motivation for young people! I am 60 years old and I also do different exercises. Now I have started posting a lot of useful exercises on my channel, come visit me!

[@unitewithch]

@5:30 In jiujitsu this is called an "S" sit and we warm up doing those exercises as well as swinging legs to the other side without touching hands on the ground. I am very weak in this area, but its helped me improve my movement a lot.

[@Strengthside]

One of the best for the hips. Nice work

[@joyceholloway7889]

Awesome!! Thank you!!!❤

[@Knotdead73]

You Guys are Amazing. Keep up the great work. You are very good motivators. Love It!

[@SafLynx]

Amazing. Thank you 🙏

[@joseph.r1122]

Great instructional video for a great exercise. Thank you! 🙏

[@Strengthside]

Thanks!

[@MichaelKada]

Very helpful and already applying ❤

[@ekinejoseph7352]

thanks for this. adding it to my routine now

[@NaviO.o]

I didn't know about this stance tbh! Thank you so much! I love your channel and use your morning stretches most mornings and feel so much better every time I do it 😌 BUT GUYS! I am wanting to tell everyone I see on KZbin that loves barefoot shoes because I'm so stupid excited about them! There's a new barefoot company named Otishi that just started in my area and showed up at our fitcon last weekend. They're basically socks and made specifically for working out and I'm so in love with them 😭 Since there's not many barefoot shoes specifically for the gym, I thought I'd mention them to you guys since you love barefoot shoes as much as I do!

[@Deusssued]

as allways, great content, thanks for the video

[@Strengthside]

Glad you enjoyed it thanks

[@alinahaiduc22]

Love the Horse Stance after a cold shower, combined with the lateral tai chi hand movements, they also help make the stance bearable for longer. Your tips and videos changed my life, you give me so much confidence in my body s ability and intelligence! Thank you!!

[@bopiyeff]

Great tutorial! Thank you!

[@KatJ3st]

How did you know I needed exactly this !!!

[@JustineEllushon]

I started doing this as a variation of some other stretches i was doing. I push my inner knees out with my hands and put all my weight into my pelvic bones/where inner thighs meet using my hands to stabilize and straighten back. It's such an amazing stretch!!!!

[@gustavodc3684]

Thanks 💖

[@karenkehoe7930]

I like that you show both foot (straight and pointed out) variations

[@englishguy9680]

When you think about seeing Shaolin monks and sumo wrestlers doing this in training and consider as you say that its so close to the stances of guarding in basketball or even offensive linemen in football there is obviously something to it. I just did my first set off a minute and my legs were burning but already I can feel how my hips feel more open. Gonna keep doing this everyday

[@laisa.]

Love these "easy" functional, effective workout to do at home ❤

[@javan5938]

I love these two!❤

[@jacnella2419]

I learnt this in GiGong - it's incredible. Also keep arms raised just below shoulder and curved in (like a big hug) . Then essentially, hold with deep meditative breath for 5 mins. You're creating a powerful flow of chi and energy within your hug. It's great for natural body strengthening too - who would have thought effectively standing still can build strenght.

[@AwakenZen]

QiGong*

[@jacnella2419]

@AwakenZen thanks 😊 I thought the spelling was wrong but in a hurry

[@MrEst126]

Thanks for the tip. I really like isometric exercises

[@lisawhite6833]

Goddess pose in yoga ✨ this has been part of that practice for centuries. It is so difficult! But so worth it.

[@AvianAmigos]

Started doing the deep squat after watching you guys video a few weeks ago, which has pretty much already started to strengthen and straighten my weak core and lumbar. Will now incorporate the horse too! Nice one : )

[@zagortriplex100]

two real athletes. Great!

[@Theaterofthepilgrammige]

Congratulations on a beautiful baby! ❤

[@jhezzy]

Ty😊

[@Jo-dm5vi]

Love your videos, thank you! It’s a bit hard to hear what you are saying when then the music is playing though.

[@user-tw4vx9ec2x]

Thanks for that. I tried it and let's say I couldn't go lower than 45° with pelvis tucked and my body upright. So something to work towards!

[@AurelioPita]

Great video

[@Tannehillin]

Love your videos, was wondering if you have any suggestions I have I believe anterior pelvic thrust brought on by pelvic floor muscle disorder or vice versa. I want to try and fix both and I love your approach. Any suggestions would be awesome. Thanks again.

[@lindacgrace2973]

Oh! I recognise this movement. My ballet teacher called them plié a seconde. Or, in English, squats in second position (i.e., with the feet wide apart).

[@betchieharrison5526]

From now on i will do it this techniques everyday

[@asprinklingofclouds]

There has been some recent research showing the beneficial effects of isometric holds on blood pressure, the exercise which showed the most benefit was wall sits. The Horse Stance is similar in many respects to the wall sit but is more progressive in terms of balance, strength and flexibility, therefore I wouldn't be surprised if the exercise showed similar or greater benefits in relation to blood pressure reduction.

[@macadam678]

Finally an app is available! Does it work got MSN too? I will wait for the android version 🤗

[@sofytoffy]

mobility goal: it occurred to me recently that i haven't jumped upwards since childhood, or maybe even never.that could be interesting to try, though i think i'd have to work on ankles+knees beforehand.

[@Strengthside]

Sounds like a fun one 😁

[@Niekomojo]

Damnnnnn, good shit

[@AjaychinuShah]

Has long it smells better than more I'm all in.

[@f00mp]

Thank You Gentlemen 🔥

[@AH-mc7fh]

Hi, can you also make a video on nutrition and what you eat to stay lean?

[@bogse]

We do that all the time in Shotokan karate, also other low stances. Its the hell of pain but some say no pain no gain and later you see how everything starts to come more easy, not just karate moves/fighting but overall movements.

[@Strengthside]

Yup great point. Takes some discomfort to make change

[@chupa2000]

Great recap of the "Horseman" stance! What do you think about the "Archer"? And maybe a full set of "animal play" stances

[@Plug042]

Imma try this

[@markroberts6971]

A great inner thigh and hamstring stretch I was taught by all my Chinese martial arts masters, was the “wall stretch”. This is a “gravity stretch”. Lay on your side on the floor, with your butt touching a wall. Rotate over on to you back, while lifting/moving your legs up the wall, until your legs are straight, and legs vertical on the wall. Side view, your body is in an L shape. Supporting each straight leg with a corresponding arm, slowly lower each leg outwardly and down the wall, with legs forming an ever widening “V” shape. Do not force your legs open/wider. Instead, let the weight of each leg (gravity) do the stretching. Don’t over do it. When ready to complete your daily stretch, lift each leg up the wall supported by the hands/arms. With legs together, slowly rotate both straight legs down to the floor while rolling over onto your side. Draw both knees toward your chest, til your legs form a right angle. Slowly rotate and sit up in this posture. Slowly extend your legs straight, till they rest on the floor. Gently bounce each leg, alternating, on the floor for more gentle stretching. Roll over and slowly stand up. Repeat daily. You will rapidly and safely be stretching all the associated muscles and hip joints.

[@ryanproch]

Hey guys, great video! I'm still trying to wrap my head around how how knees caving in is related to external rotation of the lower leg... So when the lower leg is stuck externally rotated, the upper leg (hip) compensates by internally rotating, which is what makes the knee cave in? Is that right?

[@danilojimenez5806]

I am 70😊 and practice the stance since I was 16 as a normal martial art physical training routine. It’s powerful…

[@Strengthside]

That is awesome.

[@kygo]

My mobility goal is to release a tight pelvic floor... got it from too much sitting with poor posture I think, would be great if you did a video on this!!

[@AndreS_22246]

Horse stance? Remember children, Just Say Neigh! 🐴

[@indriadrayton1132]

I have valgus knees to the nth degree. Was told to do ballerina squats, sumo, and seem to do horse stances fairly well, but my feet turn outward like wings. Will try these moves.

[@jaskiratsingh8190]

My mobility goal is to get normal again this year because I am suffering from Ankylosing Spondylitis in which my hips are also too stiff , I want to become a normal person again

[@AndreS_22246]

Good luck with that journey 🤞I don't know about your condition but I've just started walking pain free again after two years of rehab following a bad accident. It's worth the wait and hard work (even though at times it seemed impossible)!

[@jaskiratsingh8190]

​@@AndreS_22246 Ankylosing Spondylitis is a condition in which one's spine get totally stiff , your neck muscles and some sort of shoulder muscles and sometimes it makes hips also stiff . You can't run properly , can't sit cross legged , u can't do activities normally as normal people do in their daily life .Your life become almost equivalent to dead body . Pain in most of the parts of the body . And additionally it is an genetic disorder

[@superflyregularguy]

Good luck with your journey, it's a matter of a decision. Keep vocalizing your goal and work hard to get there!

[@Strengthside]

Best to you in the process. Take it slow!

[@heathermunoz6282]

I hear ya. I have spondylolisthesis and FAI (with a tear). Needless to say, I need to be incredibly careful.

[@user-ce6dm3fj6g]

Thaks

[@TheAdostar]

Thaks

[@sirstashalot7441]

Hey Josh and Trevor, do you guys have a routine for lower back posture? For instance I still cannot get my lower back against a wall after a year of full body mobility, flexibility and strength training... 😂

[@mjs2721]

I might be too stiff to try this program. Can't touch my toes or squat. What does the daily routine look like? how much time?

[@NeoArmstrongJetArmstrongCannon]

Another fun way to incorporate the horse stance is to just walk in it. Program it into your animal movement routine and just have fun with it.

[@wllclylll]

I ruptured my patellar tendon in 2018 and never fully gained my strength in my left leg. I am highly inflexible in the hips and you guys have encouraged me to work on building strength with mobility. I have trouble in the deep squat and that is one of my goals for this year is to sit comfortably in that position. Is that too lofty?

[@Paraclef]

There is a channel called kneesovertoesguy . The guy has an artificial kneecap, you can maybe learn some things from him. Stay strong and motivated. ♥

[@Paraclef]

And try too deepsquats on the toes, not with the heel touching the ground, otherwise the tension will maybe not help to focus on the kneecap, but behind and this is maybe not what you want with the patellar tendon. I might be wrong but this is a suggestion, do what is the best for your sensation.

[@wllclylll]

@@Paraclef thanks!

[@5mullys]

My goal is to improve my internal hip mobility so I can sit crisscross again. I thought I had knee problems. Turns out it’s my hips from sitting at a desk all day. Your channel is saving me!

[@Strengthside]

Hips are huge for healthy knees. IR makes everything feel better!

[@KennyFubaralo]

this move humbled me deeply :p

[@Kiciol]

💪

[@BuckingFeast]

I find playing Hockey makes my hips so tight, have to stretch all week to get back to normal. Definitely gotta start implementing this!

[@user-rk5df7ke9g]

Did tae kwon do for 12 years and those was a core warmup and cool down. We would have to hold it and do breathing for a long time.

[@EyeGris]

Great tip: get in the stance, hinge and then raise your torso. Thanks for that!!

[@Strengthside]

Exactly! Eventually you can skip the hinge

[@estir2]

What kind of diet do you follow?

[@romerobjuancarlos]

I've been including a minute and a half horse stance hold during my warm-ups at least 4 times a week. I'm curious though: am I doing it right or would it be better to increase that to at least two holds?

[@roughgalaxy7990]

I got a friend who was in a car accident years ago. he's got pins and hardware holding his knees together, can anything in this video apply to him or is he just boned?

[@unmaskscience111]

I use counter tension using upper body to pull on a rope or weight to get deep into my hips

[@Strengthside]

This is so underrated. Nice share😁

[@user-rx1oh3we6j]

I dont see where i can sign up for Flexibility Flow only?

[@AjaychinuShah]

I really like your Idea going strong into Fri-Sat-Sun to just reroot the Dan tien. LOL-I mean someone could stop a semi-trailer like in Marvel if they did this.

[@lauraedwards5053]

This is simply a grande plié in second position in ballet!

[@catherinejosephine1]

No. Horse stance is not as rotated.

[@lauraedwards5053]

@@catherinejosephine1 I guess it depends on one’s natural turnout!

[@Strengthside]

Nice! Seems to be a very strong athletic position

[@traceylennon1204]

@lauraedwards That's exactly what I was thinking!!

[@oolala53]

How long would a dancer stay in this position?

[@TheCuriousGreyHare]

After losing all strength in the last three years and being housebound with long COVID/CFS for the last 7 months, this years goal is to start the long slow process to manage fatigue whilst regaining mobility and strength.

[@andrewjames8158]

Where'd you get the rubber flooring?

[@addictedyounoob3164]

As soon as I try to thrust hips forwards, the outside sides of my feet start hurting a lot. Does anyone have a clue why this is? Pointing my feet outwards seems to fix this abit. I also can easily reach to my toes and nose to knee but I've never been able to do feet-flat squats, always tumbling backwards even with heavy weights in front of me. idfk :/

[@gidafenba]

Great content as usual. Though, I don't get what's all those clicking sounds, zooming in and out along with the music is supposed to contribute to the clip besides sensory overstimulation.

[@Strengthside]

You must not be keeping up with what the kids are doing 🤪

[@gidafenba]

​@@Strengthside My comment was a feedback regarding the technical aspect of your video. Your reaction borders on insulting me as a person. 20 % of the general population are highly sensitive. This has nothing to do with age.

[@bensun432]

nice

[@michaeltaylors2456]

Goal for this year among others Sit on my heels in a full squat. I’m 63 and had both knees ACL repaired. Pretty tight still yikes

[@Strengthside]

Great goal. Even if not fully achieved it’ll bring tons of gains

[@nazneenmiah27]

This is done in yoga often

[@Deano-mm7ev]

My mobility goals this year are 1. Side spilts 2. Full back bridge

[@Strengthside]

Let’s goooooo! Big ones

[@johnwalsh1648]

Valgus knee: "Collapsing into external rotation?" What? Say again? Demonstrate again? It looks like internal rotation (of the hip anyway.)

[@ShepherdsGlenn]

Have you ever heard of the Bioneer KZbin channel? I feel like your to channel have very similar goal but slightly different ways of getting there.

[@the_flushjackson]

May the horse be with you.

[@jackjordan4832]

Can I do Master Mobility along with a 3 day a week strength training program?

[@Strengthside]

Yup we designed it to be combined with strength training or sport

[@jackjordan4832]

@@Strengthside Oh awesome. Would I do this on off days or would I tack onto my strength days?

[@LucasJerzy]

in yoga: chandrasana

[@hempseedaddict]

I'll check out yer program in about 10 to 20 years when I am finally able to get through Calimove's 32 week program 😜😂

[@Strengthside]

I’ll hold you to that

[@anniepaget8597]

merci de France vos partage me sont très précieux. J'aurais aimé les rencontrer plus tôt ! annie (femme de 67 ans)

[@niriraiaug21]

Where should be foot to be pointed ?

[@stephenkeye2678]

I'm 68. How do u expect me to do this without leaning forward ?

[@cautious1343]

My goal is to become able to do what's in this video.

[@AverageGuy2002]

I been doing horse stance for a while now 1min a day is enough if you want make it 3min would make your legs jelly in 30sev if you're beginner

[@amani.k11]

Whats yall height and weight

[@Silentwatcher23]

Hi!is this for hypertrophy?

[@akamaru4222]

Nope, but improves hip, ankle and knee strenght and mobility, it is very usefell to improve the range of motion of your squats 😉

[@giancarloespejo2223]

Oh no I can do this now 😅 because this used to be a punishment for rowdy students back in my school days 😂😅