The Most Powerful Exercise You Are Probably Not Doing

[@CreationAreUs]

When I've been in certain public restrooms I've used this stance and felt the burn. I didn't realize there was a name for it. Thank you for breaking it down

[@travisturner9118]

That's called hot wing burn

[@jeffreyhaley991]

Oh God! I can’t stop laughing!! Lmao! That’s good!

[@MrEddieEvo]

Pooping just like a horse, lol

[@JackDanYewell]

Hahahahs

[@aunkausarmawu-lisa7428]

🤣🤣🤣

[@tashihishey34]

In Karate the stance is called Shiko dachi. After many years of training, the discomfort goes away and a certain sense of calmness replaces it. The body's center of gravity is lowered and there is a feeling of stability, of being rooted to the earth with bare feet. The focus is on the tanden, a point just below the navel. Shiko dachi is believed to activate the tanden, the source of chi, the awakening of the Kudalini.

[@Kboges]

Tashi! This is fantastic! Thank you for this.

[@valor4810]

Nice explanation dude!

[@anikdubaiproperties]

What is it different from Kiba dachi

[@dchulala]

@@anikdubaiproperties The difference will be the way your feet and knees stands. Kiba dachi, feet are parallel to each other, knees are a bit inwards. Shiko dashi, looks more like the video, outwards. Look at his toes going 45 degrees rather than 90.

[@C4INE]

I like the story behind it. thanks.

[@briando3644]

“It’s extraordinary uncomfortable and it doesn’t take long for the pain to set in so it’s very easy to quit but every passing second is an opportunity to push yourself further than you think you can and continuously experience and overcome a very difficult moment. It literally recalibrates your perception of what is difficult.” Oh man, that’s deep…. not just for muscles and physical exercises.

[@Ryangubbs]

You mirrored my thoughts precisely.

[@Strange-Loooop]

I read this as he was saying it. Really hi lighted its significance.

[@rashoietolan3047]

Isometrics are an exceptional way to expand one’s mental capacity and addition other advantages How far you take it is entirely up to you

[@josereyes-md2ww]

Tremendously deep indeed

[@calismokebbyy7339]

You just motivated me with that sentence my Brother "Every passing Second is an opportunity to push yourself further thank you think you can" Habibi i Think the same Way you learn Everyday Every Second with which you libe

[@lowellcalavera6045]

One of my Kajukenbo teachers in the 80s', the late Dr. Vincent Black, said that you can't consider yourself mentally tough until you can sit a "good" horse stance for 30 minutes. Doing the practice literally changed my mind. Rest In Peace, Vince.

[@Kboges]

WOW! Dude that is awesome. I have a way to go. 💪🙏

[@lowellcalavera6045]

@@Kboges The mid-80s, man. A long time ago. Kajukenbo was a brutal business, The incentive to sit longer was huge. I had a bunch of really hardcore people around me. 😅 Anyway, I'm 62, and you've reminded to do it again. Thank you.

[@axe2grind244]

For a split second I thought you said 30 seconds, not minutes, so I was feeling good for that split second.

[@ETAisNOW]

Freaking everyone says you ain’t mentally tough unless you did what they think is tough, there’s a million billion ways to train the mind to be tough.

[@jazzminegreen900]

@@ETAisNOW And I bet you've done none

[@Sergei_Gusakov]

This exercise actually once saved my life: burglars broke into my house and took everything out, thankfully I was at the balcony doing martial art horse stance.

[@abdulmohsenaladwani2105]

😂😂😂

[@Xodiac74]

LMFAO!!!

[@nishantkarkera8161]

😂🤣🤣damm

[@marcelleray9545]

Haha

[@parishrawas1]

🤣

[@seriousstuff50]

Started doing this 2 months ago. 50 seconds then, now 2.30 mins stance at 60 years of age. And, helped my squats and cycling

[@deidei2305]

Great job.

[@deepstoned720]

Every day??

[@dawidjanisz8597]

god job!

[@hiromikkopanguito8653]

Do you do it every day old man

[@Hustrulill]

Good work! How did it help squats?

[@SargonBighorn]

Did that horse stance 45 years ago; and others. All good times. One thing everyone needs to keep in mind: Do as much physical activity as one can while "young" because at a certain time Things are no longer as easy. One grows old, things breaks down. Also, save money. Lots of Money.

[@UndertakerTripleSix]

i will senpai of internet...

[@blescax]

ok

[@deannab4175]

I’m saving and staying active 💪🏾💪🏾

[@SuperWilliam2424]

100% Correct! That's what Jesus is for. Sin & Death.1st Corinthians ~ 15:1 thru 4 to get thru THE DOOR!! =}

[@baalpeej]

I save nothing.

[@TheSoprah]

Man. He was so focussed and calm that the rabbit didn't bother to jump into the video. He embraced the nature with this level of focus.

[@trailnscaleRC]

Good eye! Rabbit @3:33

[@Martin_Edmondson]

I just jumped in the comments when I saw it! Its a rabbit!! @1:48

[@lifesanitch404]

Felt like i overcome the world just by doing horse stance from start until the very last second of this video. My legs shook up like crazy. Most intense exercise i felt ever.

[@Kboges]

That's a great way to put it! I know exactly what you mean!

[@zyaicob]

I only got through the last minute after he stopped talking, I gotta catch up with you

[@joshuafurthmyer4325]

@@Kboges I love the philosophy behind this, but my problem is due to a prior back surgery I have zero quad function and it put all my weight on my left leg. Any remedies?

[@Cheximus]

If that's the most intense exercise you ever felt then clearly you've been a couch potato all your life.

[@jquick7980]

@@Cheximus LOL

[@artisaprimus6306]

I trained in traditional Japanese marital arts years ago and this and variations. It builds tremendous leg strength without weights. One variation is to practice punch and blocking combinations while in the stance. It tends to take your mind off the pain in your thighs.

[@Kboges]

Great comment and excellent pointers!

[@timowaag]

Right on. I practice and teach Qigong and there are number of exercises that have the horse stance as the basis, and like you say, in the meanwhile the upper body / arms are engaged in more dynamic movement. Powerful stuff!!

[@johng1634]

The marital arts - like the martial arts but more violent and devious.

[@artisaprimus6306]

@@johng1634 I always miss spell that word, but I can always count on the spelling police to correct me.

[@johng1634]

@@artisaprimus6306 it's just funny - marital arts being the war between husband and wife

[@matthewmc2860]

A way I increase hold times is to simply hold the position for 1 second longer than I did before. It doesn't seem like much at the time but after 30 days, you've just increased by 30 seconds. I don't do more because since it is such a small increase, it's very easy to accomplish, but gives you a long term increase to your baseline, which is the end goal. Focusing on your breath is also very helpful. Good Luck!

[@flashlife8256]

Progressive overload is the foundation of good training. Good tips

[@melodiic3247]

Now imagine you held it for 2 seconds longer... Double the results easily!

[@TuxedoTalk]

This is great advice for almost every. I have the same mindset with weightlifting. My goal is to add 5 pounds a month to what I'm working with. Gym bros scoff at this but that's a strength increase of 120 pounds in two years. If you're making training a lifestyle and not a goal you'll find your limits.

[@matthewmc2860]

​@Purple Ray I'm not here to stop you. Beginners need wins to keep them on track. You shouldn't break yourself off too fast, I've seen too many people make themselves too sore and take 2 days off, then 3, then 4. Then you stop seeing them exercise at all after a month. Instead of making tiny "laughable" gains that turn into a huge difference in a year. Just one man's opinion.

[@maratonlegendelenemirei3352]

I wished I had read your comment 20 years ago because otherwise it may have stopped me from setting a 5KM track run personal best that I have't ever gotten anywhere near to again, ever. Glory days by Bruce Springsteen hurts whenever I hear it played.

[@zigler-h6p]

A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode

[@GmoneyS2N]

Bro your back is insane, your physique in general is really impressive but your back looks crazy

[@Kboges]

Thank you! I appreciate that! Lots of pull ups.

[@Kboges]

To be mentioned in the same sentence as Bruce Lee just took my life to another level. 😳 My childhood hero and one the the GOATs!

[@Kboges]

@Alex Rascol Incredible Alex. I appreciate that so much! 🙏 Just made my day.

[@krane15]

Lats, traps, teres major, infraspinatus.

[@henrique7893]

He was the man who taught Yujiro Hanma the demon face technic

[@IzzoWingChun]

There is a reason the Chinese do this in martial arts training and we, in America, are so quick to find this boring. The horse is crucial for body development, rooting energy and focus. Great video.

[@dickwellington8578]

Pretty much any traditional martial arts school/dojo in America is going to have you training in horse stance

[@notademonrat]

right.... because theres so many powerful strong chinese people let me just name all of them.... okay im done

[@Chebby33]

@@notademonrat olympic weightlifting is dominated by the chinese so your sarcastic comment is wrong.

[@N4chtigall]

@@Chebby33 Yeah because China is well known for being fair and they are definitely aren't full of steroids am I right? Not even mentioning that chinese "female" weightlifter drama that happened like a year ago...

[@zachdurden1821]

@@N4chtigall good news then that everyone is on roids in that sport lol.

[@lukebacon6560]

In a similar vein I would also mention dead hanging from a bar for long duration. I’m a climber and I never thought my grip was a limiting factor in my pull-ups. On a whim I decided to try a max dead hang and I could just barely clear 90 seconds. I started incorporating dead hangs into my grip routine and as my duration started to increase, my pull-ups improved drastically. In 6 weeks I was hanging for 2 minués 10 sec and my pull-up max increased by almost 25%. The mental gains of pushing through the pain in these isometric postures cannot be understated. Looking forward to adding this to my next cycle

[@Kboges]

Absolutely! This is a perfect application of using iso's to overcome bottlenecks in your dynamic performance. Excellent application and spot on about the psychological benefits.

[@thereisneverquiettherightn1789]

You reminded me of my battles with planks. I worked up to 2 minutes, but then I read that iso doesn't do much for muscle building.

[@torbenclowes5892]

Some great stuff here - I love incorporating dead hangs, full planks (on palms/knuckles) and squat holds including horse stance. Great as a bit of a finisher!!

[@thestuff4321]

@@thereisneverquiettherightn1789 Building stability and mental toughness is a plus though

[@flowjan2335]

Great advice in the same league as Bar / Ring Hang, Horsestand I would add. L-Sit for core and Hip. Support Hold on rings for shoulder, chest, arms and the bridge for the entire posterior chain.

[@romanyroz5609]

I'm in my 70s and do a simpler version of this but only for about 1 min, but it has vastly improved my leg strength and general mobility ,now I will try and get a wider stance for longer periods, thank you very much . Anything to keep mobility in old age !

[@MirOmran]

Just did a minute of this, man does this wake you up! Never thought pain could be fun! Incorporating this from now

[@johannes01]

haha nice, this is a really hard exercise 💪

[@Kboges]

Hahah well done! Enjoy these.

[@visitor9408]

me too, how much do you weigh? I'm 130kg

[@ShawShank-kr9wq]

Pain is progress, progress is fun!

[@GmoneyS2N]

I just attempted this exercise and could barely hold it for a minute and 20 seconds, I’m definitely gonna be adding this to my daily training

[@johannes01]

That's still really good for the first time!

[@folksurvival]

Johnny Grube has some videos of horse stance training.

[@GmoneyS2N]

@@johannes01 appreciate it man, I’m gonna continue to work on it

[@johannes01]

@@GmoneyS2N yess always stay consistent 💪💯

[@tylerfahlenbock4895]

literally just tried my self haha, couldn't make it 40 seconds haha, gonna work on this.

[@photofanatiker]

However, one of the biggest benefits of the horse stance is that holding it for at least 1:47 minutes will unlock the "summon bunny" skill.

[@Kboges]

HAHAHAHA 😂 great comment!

[@antonicoara2013]

Underrated comment

[@raclark2369]

Brahahaha. I completely missed that, had to go back and replay. Nice catch!

[@christopher_so16]

I've always envied people who have a great eye for detail! I never notice such things untill pointed out!

[@qwertyuiop482]

Did not see the bunny :(

[@Zatracenec]

Man, You are such a gem on YT. Not only by quality of information, but also by doing short videos straight to the point, no bullhits, no intros and no stupid clips from the video itself on its beginning. Great job and thank You.

[@trappart9209]

I tried it out and immediately felt something I've never felt before. Thank you for your effort, subscribed!

[@kamranabbasov9475]

exactly, it feels like i have found a real secret

[@williammitchell1804]

Static stances, like the horse stance, not only strengthens your legs but improves your balance and teaches you to relax those muscles that are not being used. Relaxation is one of the keys to power in any martial art. Even the rabbit took notes.

[@thedemonlord300]

okay.. I will consider that and try it myself

[@thedemonlord300]

the relaxation part

[@TheWtfnonamez]

I love these exercises that look hilariously easy, but turn out to be insanely punishing. Reminds me of the time a friend challenged me to try and do any exercise, however easy, with the lightest dumbbell ... but the catch was I had to do 300 non-stop reps. Doing 300 curls with a can of beans was hard work.

[@colbymyman1487]

You brought me back to an old memory. I broke my arm and after I got my cast off I remember I was supposed to curl a can of beans a bunch of times to restrengthen my arm

[@TheWtfnonamez]

@@colbymyman1487 I hope you made a full and swift recovery mate

[@Retired1967]

When I smashed my hand up, my physio was trying to get the toothpaste out the tube. Took me 8 days before I had the strength to do it. Crazy what we take for granted.

[@richardhaas39]

In Navy boot camp pistol training if you point the gun any place but down or down range you have to do 1000 jumping jacks.

[@samuelleblanc4294]

When I used to do karate I used to do bodyweight squat. In the beginning, just doing 25, than 50, than 100 in one go, but one night I decided to push myself to how far I could go. I did like 300 squats in about 10mins, man the burn I felt during that was insane, at some point you get used to the pain and just go with it. When I stopped and rest for 30min I could barely stand off my chair and when I try to go upstairs, the moment of one of my feet touched the first step I just collapse LOL. I had to go up stairs on 4 legs 😂.

[@abdulsalphan]

Lower limbs version of the plank, where 60 seconds feels like 5 minutes. It was called c-kodachi in our karate dojo. Miss those days when we used to practice punches and blocks in these stance for minutes. Didn't really enjoyed it back then. Should get back to practicing it at home, again.

[@theMrTJF]

Wow. A workout video with 0 bs. Just straight up info and enthusiasm. You deserve a sub.

[@Kboges]

Thank you very much! I appreciate that a lot!

[@JeffreyPillow]

We used to do this the first 10 minutes of martial arts class when I was a youngster. Well, first 2-5 minutes for most of us. My legs would shake so bad it looked like I was tap dancing. Talk about building endurance and balance. Total game changer. Thanks for the inspiration. Going to give this a go now at 40.

[@hotsauce5404]

I like that you get straight too the point , with short videos . Everything you say is educational . Thank you

[@sp-ye7ht]

The explanation and the demonstration can't be anywhere more clear than this.. kudos bro..

[@Kboges]

Thank you! I appreciate that kind feedback!

[@sp-ye7ht]

@@Kboges u r welcome

[@omgurheadsgone]

1:47 - Bunny Rabbit pops in frame on the left side lol aww.

[@GAlexai]

Good to see someone actually acknowledging this, I tried yoga and more body related exercises a few years back after a spinal injury and the horse stance was always one of those things I initially hated doing but if you do it enough, most things will really seem a lot easier. Between this and holding a malasana squat for an extended duration, your legs will drastically improve in overall strength and mobility.

[@Kboges]

100%. thank you for this comment!

[@robertfrye7764]

I gotta get something started. I'm older now but took Japanese Karate for 4 years at different intervals when I was younger. The horse stance with punches will definitely help me if I can suck it up. I have 3 bulging discs in my spine and I'm bone to bone in my right knee. I suck especially when I first wake up. I can't sleep more than 4 to 5 hours at a pop. I wake up stiff but such is life. Keep up the good work. 🙏

[@mr12aT]

@@robertfrye7764 Did the horse stance lead to your serious back issues?

[@geraldfriend256]

Malasana squat?

[@williamburke3373]

I'm in the midst of lumbar stress fractures that have been agonizingly slow to heal. This is one of the only intense workouts I can do without back pain, and I learned about it from this video. Now I walk up to my favorite spot in the woods every day and do this. Thank you so much for sharing.

[@danabartlett9772]

This is one of the top 1-2 exercise/fitness sites on You Tube; this man really knows the how and why.

[@SaturnoMovement]

Very great channel mate! Keep it up. ✊🏽 -Gabo

[@tobarstep]

1:55 You know you're doing it right when you're still enough that a rabbit doesn't even notice your presence.

[@Kboges]

Hahaha I saw that little dude come up. Very cool. Made the pain suck less.

[@nobody6454]

hahaha the rabbit be like: "Ah. Just another horse." :D

[@houseoffirebellytoads1439]

Follow the white rabbit 🐰

[@dsteep7436]

Be real, the bunny was a paid actor wasn't she?

[@Kboges]

@@dsteep7436 I confess! lol

[@K_mclaurinv]

We used to do these in Uni in dance courses. Once a teacher made us hold the position for 15 minutes straight... It was hell. And she said the same thing about improving our endurance, mobility for splits and also that damn mental strength. It's good to see that you also recommend these!

[@Kboges]

Hey Kevin! It is one of my favorites! I knew they are used by dancers as well, but super cool to hear you had personal experience with them! I find a lot of crossover between the two disciplines, dancing and martial arts. Both emphasize awareness, control, precision etc. and use the body as a center of focus, instead of an internal object like a ball or bat.

[@K_mclaurinv]

@@Kboges Yes Kyle! I think the same way about that. Many things I learned to succeed in my dancing courses were actually taught to me by a friend who practices some martial arts, and that dude is a beast at both things!

[@leandrusi4533]

As someone whos not doing any exercise I agree 100% with the title and I see this as an absolute win

[@Kboges]

I love this one! Such a good bang for your buck movement top open up the hips and build some solid leg endurance. It also got me the pistol squat for free!

[@chazzburke9073]

I have a mobility/endurance day twice a week where I do horse stance, back bridge and a front fold and it's done wonders for me so far.

[@Kboges]

Great plan you have and glad to hear its working. Such a powerful exercise. Back bridge is right up there too! Front fold great addition to round it out. Very clever approach!

[@MandeepDhillon27]

How long do you hold these stances for? I always do a front fold as part of my stretching before workouts. 3 times 10 seconds hold. Not sure if that is enough. Thinking to start incorporating days like you mentioned in my routine.

[@needanew]

What are the benefits you experience personally?

[@Hadrada.]

Interesting thing I’ve got reverse curve on my lower back so front fold is bad for my back However back bridge helps tremendously I stretched myself out and gained 1/2 inch in height Il start doing horse stance now👍🏼

[@marcjan2500]

@@MandeepDhillon27 static stretching is usually not great before a workout, I've heard dynamic stretches are better

[@Qwufi]

The flow of movements in this video are mesmerizing and mindblowing. Jokes aside: great video.

[@Kboges]

AHAHAHAHA😂 well done! This one got me laughing.🙏

[@gabea.5652]

I just started this today for 30 minutes spread out through the day and for one minute isometric hold is no joke… thanks for bringing this exercise to my attention!

[@Kboges]

My pleasure! It's one of my favorite exercises ever. I'm about to start another block focusing on it.

[@gabea.5652]

@@KbogesDo you recommend doing it everyday? Also what are your thoughts on running? Specifically barefoot (no shoes) as a beginner for gait/stride mechanics? Any thoughts are much appreciated! 🧠 💭

[@sashidemedia]

This exercise literally fixed my lower back pain ! Amazing, I do it almost every day

[@MrEismenTV]

Great content, I've decided to do this every morning as I get off the bed. Apart from giving me a huge pump, it really wakes me up and improves my energy level early in the morning, must be all the focus and pain. Thanks a lot this channel is pure gold

[@Kboges]

It's a great way to start the day. I love the fact that it's an opportunity to overcome something tough, and this is such a good psychological habit to build. You start the day having accomplished something difficult, and I feel like it sets you up nicely for the rest of the day's challenges.

[@richardrussell4065]

@@Kboges I have been feeling a bit tired upon rising, perhaps I could incorporate this stance before I head to work

[@alanmlkbanda]

@@Kboges Nice, Will try this out.

[@jatadharbhatt4499]

I have been doing 5 min hold daily for last 30 day...and it has increased my internal strength and will tremendously.

[@Finlandpro1]

Tips for beginners?

[@SK-pi6cn]

@@Finlandpro1 yeah, just start doing it lol.

[@ihatelimabeans820]

@Readdie Jaytone you’ve commented this 4 different times, bot.

[@hungrygator4716]

@@Finlandpro1 start small (like 30 to 60 sec) and do it a few times a week. Then increase by 10 to 20 seconds per week

[@SuperFalino]

Lying Bot

[@LastSifu]

I did this for one minute after watching this video and it was already hard. Just starting to work out again after a long hiatus due to an injury and laziness. Going to make this part of my daily grind. Thanks, man.

[@hbspecial]

Tried it now. 1 min is all I could manage. Wow. Hard work. 43 years old and reasonably fit. Will incorporate this exercise for sure. Thanks.

[@MasterVictory]

First time trying this. I'm impressed I managed to last 2 minutes! Definitely going to start practicing this. Thanks!

[@ifollowjesus1667]

Show off…lol. That’s awesome keep it up.

[@Keanopro123]

Do you train often?

[@DanielDuedu]

Your posture was wrong😸

[@Ego_Katana]

As a teen during my martial arts training, I too had to hold horse stance - 5 minutes. We also had to hold several others for less time , like twist stances, lunges, cat stance etc... but hold them low. I wonder how other isometric exercises would affect strength... Say - hold a push up , arms bent at 90degrees for a few mins. Might be worth a try.

[@Kboges]

All those stances are fantastic! Great question! I think upper body iso's like push ups holds are potentially VERY useful. Use them as a finisher, and you will see your performance and mind/muscle connection improve.

[@glagolica]

Same here. 2 years of martial arts made my quads insane. My quads spent most of their time in a horizontal position which was really painful and enduring.

[@Blue-Spirit]

I just did the horse stance for 3 minutes for the first time in my life and the burn was incredible. I stood up and the head rush almost made me pass out. That was the best 3 minute meditation ive ever done. Thanks for listing those other stances. I will definitely try them out.

[@montgomerymassotherapy6146]

Sounds like a Ho-Chun student

[@luceinbattaglia9425]

@@Kboges In fact lots of professional climbers use this kind of isometric exercises for the upper body too. 😉🧗‍♂️

[@bkdesignr]

your content is killer man. clear, concise, digestible (short) blocks of info. like beastlikepro said, your overall physique is insane but the back, is that mainly from various forms of pull-ups? i know you do rows as well. thanks so much, always look forward to new videos. i’ll start incorporating these horse stances immediately. out 👊🏼

[@Kboges]

Thanks so much! Yeah I definitely credit daily pull ups with the vast majority of my back gains. I do enjoy rows too, but most of my volume is centered on pull up variations. Thanks for the kind words!

[@steveclark2887]

@@Kboges can this build muscle?....or just endurance?......if I held a weight plate for instance?

[@Kboges]

@@steveclark2887 It can build muscle. How much it can build is really dependent on your training status, genetics etc. That being said, it is not the best method for growing your legs, but the other benefits from it make it a good tradeoff for me.

[@divinerutuop7934]

@@steveclark2887 nah,the muscle gain may be minor to negligible,but the amount of endurance you'll gain will be simply incredible! Am gonna soon start workingout again after 2 months cause I underwent a nose surgery ...let's go for it!

[@ermiasgio]

@@Kboges Daily daily or 5-6 days a week daily?

[@robertmartin8007]

I did Shotokan karate years ago and every year we did a difficult training weekend and we would start with a 90min horse stance. We would have breakfast after followed by 1000 leg kicking practice (a thousand kicks so we wouldn’t cramp up from session one.) We did 8 different sessions over the weekend. I was always amazed what we could do physically and of course it opened up a new world of what you could do mentally.

[@rbarreira2]

90 minutes continuously?? Or with breaks?

[@BigBoaby-sg1yo]

@Robert ….”90 mins 😂😂😂😂😂 are ye sure ?

[@joemerino8218]

I would have never thought of this exercise. Amazing….just tried it for a few seconds and just an insane response.

[@Kboges]

WOW! So happy to have introduced you! It is one of my all time favorite exercises.

[@TheronGBurrough]

“… every passing second is an opportunity to push yourself further than you think you can.” I will be watching myself racking up lots of seconds, with that thought. Okay Instant subscription!

[@paulbeen459]

I adore your content. Seriously I can't tell why, it's probably your energy and seriousness, it's just so motivating. I've already heard Hybrid Calisthenics talk about this exercise, which was great, but you've given way more information so I definitely feel like trying it

[@Kboges]

Thanks, PaulBeen! I appreciate that. So happy you find the content enjoyable!

[@sowwhatlxxxvii]

Bro you and Tanner Shuck should work together on something both of y’all are the most no nonsense fitness content I have found yet. God bless bro keep putting your posts out!

[@Kboges]

I appreciate that! That's a huge compliment, dude. Thank you! The support and kind words are greatly appreciated 🙏

[@insygnia_]

Greetings Sir. I am glad that someone put forward the benefits of the Horse Stance. Not so popular among people when the topic arrives against doing Squats, but the endurance it develops in both mind and body is comparatively much higher. One thing I would like to mention about is the implementation of Tai Chi. With all due respect, I have no intention of flattery. As you have mentioned, Horse Stance primarily is an Isometric workout. Tai Chi on the other hand is a Pseudo-Isometric workout. In Horse Stance you focus on a particular points in the body to maintain the posture. In Tai Chi, the tension you experience while doing Horse Stance, is allowed to be delivered other parts of the lower body as well. In general, you keep yourself level as you have shown in the video and shift body weight to alternate legs. Not fast, but in a way that you can feel how the tension is shifting from one muscle group to the next. In other words, in the level you are in the video, you move around trying not to stumble or lose your balance. (you move, set you feet in all possible positions so that different muscle groups get hit.) All the posture that they do in upper body, I have no idea about those. But I try to keep my hands at eyes' level while moving around. Hope you are having a good day. Keep Smiling. Stay Healthy.

[@Zenned-Out]

Thanks for sharing

[@kewner8556]

Definitely gonna give this a go. Might even try the rabbit stance, too!

[@Kboges]

Hahaha yeah that rabbit doing some ploy's!

[@nightflash5951]

I tried this a year ago for couple of weeks and got just barely 3 minutes by the end of that. The burn just settles in about after 1 minute for me, so that just feels insane to even start shooting for even 5 mins. I thought that I won't return to this move, but that leg endurance part does sound tempting, so I might give it some new shots, since it's just couple minutes. Cheers.

[@rookendgame]

i started doing horse stance and I would say 50% of my knee pain when I play basketball has subsided. I can only do 90 seconds right now but it's much better than the 30 seconds I started at. I hope to reach 5 minutes and I'm confident my knee pain will be reduced even more. Also, I noticed a ton of hypertrophy from this movement! probably because my body is so shocked from doing it, like about to collapse at 90 seconds. I'm so glad I found this movement, truly.

[@Kboges]

S C! This is awesome to hear! I want to make another video specifically to address then knee pain... the only study I can find on horse stance was investigating it in this role, and it is very effective. Glad to hear you are benefiting from this incredible exercise. It is truly one of my all time favorites.

[@equim7363]

To improve your knees and their abilities you may also train quads, e.g bodyweight squats with knees almost touching a floor in front of you

[@justsomejusstsome8994]

​@@equim7363Thats actually VERY bad for your knees. If you refer to the sissy squats.

[@wakeupp563]

hypertrophy? only in your legs or whole body? and after how many weeks did you notice that?

[@BatmansRasAlGhul]

I tried it instantly (when the video started - I just wanted to do some kind of work) - after wasting time for several hours on KZbin - It was my first time doing this movement and I gave up at 2:48 - minutes after it, I still feel the pain! This is a really great exercise. I'll do this 2 - to 3 times a week now. Thanks for the help man. Great content!!

[@raiswarnim9431]

Same

[@jacekkrzysik6300]

Good score Batman. I managed 1min and 45 seconds only, but I am 74 old guy. keep doing

[@hypermangi8265]

@@jacekkrzysik6300 Wholesome to read 👽

[@normanquednau]

I must admit that the horse stance brought me near the side split. This simple stand is a game changer. Thx for uploading!

[@vk9756]

because you released and opened your hips

[@normanquednau]

@@vk9756 Yes, thats it

[@con698]

I am trying to do the splits and i am very inflexible. The horse stance helps this much?

[@normanquednau]

@@con698 Yeah! It helps a lot. By actively pulling your knees apart you open your hips; they are the key

[@leehelppie4544]

i'll have to try incorporating these in my training. i've done 2 sets of 50 deep bodyweight squats every single day since dec 1, 2021. i always start my workout with these along with 2 sets of 50 standing wall pushups. i have previously commented here that i've achieved the pistol squat just by doing these deep squats daily. i also use them for mental toughness and conditioning. i usually start feeling a pretty good lactic acid burn around rep 25 of the squats. i kind of want to continue the 100 reps every day into march, where i'll have completed 10,000 reps. i'm a day or two away from 5,000 now. this routine might sound easy for some of you, but i'm 67 y/o doing this...

[@justinmiguel5936]

Woah thats very impressive!

[@BlijfEric]

Much respect to your dedication and mental toughess! I applaud you! 🙌🏼 I will start doing daily deep squats myself!

[@bkdesignr]

badass sir, very inspiring. keep getting after it!

[@ILuvNandos]

when you do these deep squats do you let your back round? i personally have poor mobility so i’d have to round to get lower. i’m trying to incorporate exercises that increase mobility

[@benejix]

@@ILuvNandos back rounding is not really a bad thing if there's no load on the back during the movement.

[@Menelvagore]

I'm a 55 year old chef and spend most of my day on my feet, squatting, picking things up, lifting with my legs etc. I've always tried to be as limber as possible to avoid injury, especially as I get older. I'll have to try these. I'm stubborn and meditate daily. My work outs are usually done in a quiet place and are a part of my meditation so I'm interested in seeing how much i can endure. Thank you posting this. I'm always looking for new ways to grow.

[@MonacoRocha]

Been doing this since I was 6 1963 Traditional Karate Training... Still do this .. it will never go away... if you throw some punches L & R it makes it even harder.... check it out on youTube straight punches at the same area the other persons face ,Throat, solar Plexlex,stomach ect... in a peaceful way ...breathing out hard at every punch... now youre working With The Breath as well.... Great boges

[@Kboges]

I love it! Great suggestions and thank you!

[@LetholdusKaspyr]

A couple days ago, I started holding a horse stance while doing an archer's pull movement with yoga bands. Two great exercises at once. Will definitely keep up and expand the horse stance work.

[@starksenterprises]

You absolute nutter! I'm going to do this too 😬

[@RichardMPM]

So, the mongol stance?

[@LetholdusKaspyr]

@@RichardMPM Kinda? I got it from a Chinese training book I remembered from ages ago, but it's not like China has no Mongol influence.

[@RichardMPM]

@@LetholdusKaspyr I was trolling a bit but I'm under the impression that mongols used bows from horseback, hence why I came up with that name. Dunno if anyone actually calls it that

[@LetholdusKaspyr]

@@RichardMPM Safe to say they don't.

[@akfilms6748]

Now this is the first exercise I do every morning. Such a great warmup!

[@OrfFpv]

I've been doing the horse stance daily for over 6 months now and although I don't like it, I feel the difference it's done to my mind and body. Totaling over 8 hours in the horse stance, pushing me to keep on going. Thank you so much Kyle 👍👍, any way for me to support you? 25 dollars is a bit too much for me on your website

[@altafkalam2716]

As a kid, I trained in karate from age 6 to 14. This stance is called kiba dachi. Back then it was normal to go to this pose and do all kinds of punches and blocks for minutes on end without ever having to stand up. Never realized how good this stance did my lower body and hips. Even as an adult I am reaping the benefits of a strong lower body.

[@jonmarek]

During my black belt grading we had to hold this position as our rest. By the end of my 4 hours grading I had held it for probably an hours worth of time, not to mention how many times I did it in my kata. It creates incredibly strong legs and seemed to be be of the reasons I could jump so high. Not sure the research on isometric leg holds and jump height but it seemed the better I got at sumo stance the better my verticals got!

[@Kboges]

I agree! There is something there and I have heard some coaches talk about this before. I'm reaching here, because I'm not familiar with good research that has been published in English, but I believe the idea is that by taking these to high fatigue, you actually encourage really rapid motor unit cycling, so you can gain some neurological efficiency. I didn't include this in the video because I cannot verify the claims. But, I have experienced some freaky increases in jump height from horse stance training. Also, I never went through a pistol squat progression. I have literally always been able to do them and I credit horse stance training from martial arts as a kid- it was literally my only leg training for years. Interesting stuff to look into... check out Jay Schroeder and extreme isometrics. He uses the lunge, but the principles are the same.

[@jasonhollis3958]

@@Kboges yeah I’m interested to see if this will help improve my climbing.

[@snubdawg1386]

thank you both for sharing your experience

[@Paul-es5tz]

If it increases ankle mobility a lot, which it seems like it does, your vertical is gonna go way up. I've seen some programs that focus on ankle mobility (dorsiflexion of the foot) that improves a lot vertical

[@defaultdefault812]

The question is, how much hypertrophy did it result in?

[@ayanfeoluwaedun3904]

This stance was a punishment in primary school. Teachers called it the "Okada", a local name for motorcycle. Little did they know they were helping us become black belters :)

[@badewumi5368]

🇳🇬

[@muhammadsanusimuhammad776]

My guy 🇳🇬🇳🇬🇳🇬

[@gregzaddy6829]

Smh african punishments always dealing with vehicles. "pump tire"? No ty

[@BlakPolak]

Ayeee 🇳🇬

[@igorpotocnik7231]

It was also a punishment in my taekwondo class, but we did it as regular squat position and leaning a back against the wall with arms pointing forward.

[@doronuzan]

Honestly feeling lucky to find your channel. mind blowing content

[@Kboges]

Thanks, doron! I'm glad you found it!

[@randomdude3143]

I'm in the office right now and figured I'll do it for a minute but hot damn, it *really* hits you. Barely passed the 30-second mark before giving up. I'll definitely add this to my workout routine. Thank you Mr Boges!

[@Kboges]

Awesome! Stick to this. It's crazy. When the holds get longer, the pain that sets in AFTER the hold is otherworldly.

[@Tricky850]

you can start off doing it against the wall too. Its a great one for your knees

[@leehelppie4544]

i timed myself after my 2 sets of 50 bodyweight squats. i only made it to 45 seconds before my quads started shaking...i came out of it right there...

[@vikaschauhan687]

Same! Barely made it to 35sec, this exercise really is humbling!

[@mujahid.2747]

Appreciate brother never thought about doing that but actually trying it for 5 mins I felt my whole body becoming tense in a good way. You've got yourself a new subscriber. Keeping brother.

[@ScottWDoyle]

I've been doing a less pronounced version of this: the holding ball stance in Qi Gong. But I will definitely try to work my way up to the horse stance. The science about why extended isometric exercise produces such great health benefits was fascinating! Thanks. I will definitely check out your site.

[@howarddavies782]

Really enjoyed the breakdown of what is happening to the legs during the horse stance- just subscribed. Good video.

[@YasirKhanCoaching]

Love your videos. They've really helped me with this whole staying at home situation. One suggestion for your videos: Moving your webcam video square to the top right instead of the top left would be easy on the viewer. Having it on the top left makes it look like you're looking off-screen, my eyes follow your eyes, however the video of you working out is on the right. Moving it from top-left to top-right could help with this.

[@Fritztafer]

Makes sense!

[@Indieauguste]

Sir Boges, this exercise will correct the antiversion and the retroversion of the pelvic tilt. People would gain an inch or two of height when this exercise aligns the skeletal structure. Thanks!

[@MonteyCarlo92081]

this is the type of actionable info i live for. to this day i don't regret unsubbing from several longtime followed health "gurus".

[@Kboges]

That means a lot, Curtis! I can't tell you how much I appreciate that. Comments like this are why I love what I do. Thank you. 🙏

[@MonteyCarlo92081]

@@Kboges when you make a hard thing simple and actionable, people gravitate. narually wanting to do the least amount of effort for the bang sells in itelf. i hope your method makes it widespread.

[@ainsleyshand7690]

This guy knows his stuff lm liking it

[@Kboges]

Thank, brother!

[@rasalresid9147]

Another great video. I hope I will be able to do this one day. I am still really weak and unflexible, but I am progressing slowly. Have been working so hard recently, and my diet is definitely on point with that meal plan I got from Next Level Diet. The most important thing IMO is that I believe in myself.

[@saulwest8254]

Follow the starting strength method and stick to barbell training.

[@marshallaffleck6229]

Start with wall sits work you’re way lower down the wall then come off the wall when you can

[@muraturasenpai9789]

The most important thing is you',re here only to advertise Next Level diet

[@DC-wo2yb]

I just did one minute and leg day was yesterday. I think I’ll start my day with these now. Great stretch and I feel loosened up

[@Kboges]

Yes the stretch is very productive. This has been the best way to open my hips ups.

[@Rossi593]

Love the rabbit cameo. Interesting stance and don’t doubt the pain. I’m at the post covid laziness point and at almost 63 need to get training again. I have a question: do the same benefits apply in other stances? The plank is an obvious one but are there others you’d recommend? Thanks, Ian

[@Kboges]

Yes! A deep lunge or variation like the bow stance, back bridge, low push up etc. are all fantastic additions.

[@Johnny_Awesome]

I do a plank variation daily as a hold. Start with a pike pushup, but instead doing the push up, bring your body to a parallel to the ground position, via a dive movement. Hold the final position with your elbows slighty pulled towards your body and at a 90°. Fair warning. This hold can put a lot of stress to your wrists and shoulders. I am sure there is a name for this, but I just know it as a plank variation that can be used as a pre exercise to the planche. But works fine as a hold to increase strength and endurance.

[@SisyphusUnhappy]

Learned this stance in different schools of Karate, very interesting to see the science of it in this channel.

[@nicholasthompson6152]

Good technique I was taught for this was to try and focus on feeling the surface of the skin on your hands or another area away from your lower body to let you forget about the pain and build endurance

[@cRoLucius]

Greeeeat stuff, as always!! Thank you, and keep on the great teachings that you supply us with! And there was a rabbit in the left screen corner around 2:20... :) Cheers from Croatia!

[@Kboges]

Hahah my pleasure! Yeah that rabbit was a nice surprise!

[@superkamiguru6258]

Thank you! Yesterday I tried it for the first time, and I think it changed my life, and the way I think of myself. It really isn't about the muscle, it is pure will to hold it. No matter how fit someone is, it equally hurts like hell.

[@lucase6077]

I did it today for the second time in my life (the first was when the video came out) and by 15 seconds my legs were trembling, but I was feeling good. By 2 minutes I started to feel bored, my legs were still shaking, but it was not hurting nor feeling uncomfortable. I stopped at 2 minutes and 35 seconds more out of boredom than anything else. Is this a common problem? Is it a byproduct of what my mind has become in this media-filled society? What can I do about this?

[@LJELUSIVE]

Lucas do it while meditating if your bored

[@superkamiguru6258]

@@lucase6077 I don't know. I first tried it on mushrooms. It was intense. The hold represented itself in my head as life, as if I was fighting for my life, and the pain felt like it was distractions in my life. Like people repeating you can't do it, you are not capable. The more I held, the louder they've become. I held it until I understood where the phrase muscle burn comes from. It felt like my legs were in burning oil literally. I've never felt physical pain on this scale. I started crying. Falling down felt like giving up my goals in life. I still can't decide whether my legs or my mind gave up first. I learned a lot in a couple of minutes.

[@joshuacameron5922]

Thank you. I just did a 5 min horse stance and I was feeling like I wanted to quit 2 min in but I stayed in there. I feel good about myself.

[@Kboges]

Well done! Dude I have taken a break from horse stance for a few months just to change things up. Just in that short period of time I can feel my hips have tightened up a lot. You got me fired up to get back into it! Enjoy the gains, Joshua!

[@TheSADHU88]

This is a great exercise, as a teen, I've done this a lot in karate. I was doing this for 15 min hold quite often. Man it was hard ! The sensei was screaming at us like crazy not to quit ! And after a few years even as a teen i developed some crazy buff legs. Stranger even, to this day i have huge leg muscles, with pretty decent psysique.

[@EricKarlsson]

Love what you do! Thank you for sharing these videos with us

[@taichistudio2965]

Eyy shoutout Eric, just watched your latest video :)

[@EricKarlsson]

@@taichistudio2965 eyy :D

[@Kboges]

Thanks you! It's my pleasure!

[@senlaidor4927]

Thanks, too kzbin.info/www/bejne/h3fKY3WsbbOeors

[@trcs3079]

Horse stance is one of the fundamentals in martial arts, as you mentioned. Very good mentally and physically. Edit: the trick is to go down as possible, as staying high or even going wider won't get as much significant stretch.

[@NotMyAccount]

Not as down as posible because what the exercise is about is control so from my point of view perfect form is having hips paralel to the ground and heel & knee aligned verticaly if you look directly from the front of your knee

[@trcs3079]

@@NotMyAccount you want to control the tension of the stretch. So by "dipping" lower, you allow those muscle to extend, therefore making the horse stance stretch more effective, opposed to just holding it at a higher stationary position. Then again, I could be wrong, since the horse stance is one of the main stances for karate, that I've been training for 20 years.

[@noahguillen7939]

@@trcs3079 Could you recommend a good daily routine of this for personal strength gaining? Ex. Meet 20 mins a day total or 10 and when doing this position should one be almost squatting or slightly lowered? I'm a bit confused

[@trcs3079]

@@noahguillen7939 for this horse stance, do your stance at what you're comfortable with, and over time, try to lower overtime, that way you're getting more flexible, so you don't need to rush. In terms of strength training, depends on what the application is for; powerfighting, strongman or is it for combat sports. I'm not that knowledgeable with powerfighting and strongman methods and techniques but if you're in MMA, do your standard, dead lifts, Romanian dead lifts, shoulder presses and various leg exercises and abs. Remember to emphasize when exerting/pushing and when the weight is going back to you, do it slow. You're trying to build more explosive punches/kicks. I'm not the best with methods but I'm sure there's plenty on KZbin with better explanations

[@JB-yz4kz]

Awesome!! Keep up the good work, your saving and changing lives across the globe. This is an incredible source of information for people.

[@Kboges]

I appreciate that very much! Thank you!

[@kennethw.6603]

I used to practice Goju Ryu karate and this stance was called "shiko-dachi." Just like you said, I remember this exercise as being literally brutal. Thank you for the video. Like others have stated, I am going to start incorporating this into my exercise regiment again.

[@johannes01]

Nick have you already tried it out?

[@rayman1611]

As a young man, I practiced isometric exercises (self initiated-there was no internet in those days). I imagined how the Greeks and Romans might have their muscles. Amazing what gains one can make without equipment.

[@vijayvijay4123]

Greeks ran, throw stones, javelinand hopped . Basically they exercised like the Olympics.The excercises were competitive and fun.

[@GMack224]

Thank you. I remember when studying Kenpo Karate back in the late ‘70’s, emphasis was placed on the Horse stance for both attack and defense. As part of conditioning, we’d stay in that position for as long as we could-beginners would lower themselves using the wall to ensure proper back alignment . I’ll resume doing it.

[@lucase6077]

I did it today for the second time in my life (the first was when the video came out) and by 15 seconds my legs were trembling, but I was feeling good. By 2 minutes I started to feel bored, my legs were still shaking, but it was not hurting nor feeling uncomfortable. I stopped at 2 minutes and 35 seconds more out of boredom than anything else. Is this a common problem? Is it a byproduct of what my mind has become in this media-filled society? What can I do about this?

[@GMack224]

Lucas try to meditate while in the horse stance position. This always helped me.

[@lucase6077]

@@GMack224 Thank you!

[@scarred10]

Its not conditioning and is very rarely used anymore now that hongkong fuey has been exposed as nonsense.

[@GMack224]

@@scarred10 do it and see.

[@smelmybut]

these same exercises or stances have been used in sports for 60 plus years. we did something similar in the late 70's high school basketball... by "sitting on the wall" knees at 90 degree or hamstring level to floor. we do 10 sets of 2 min each along with other calisthenics and drills. You are correct 💯 when you say it dramatically improves all other exercises and personal best in sprinting, jumping and strength training. We actually won a state championship in hoops using this as part of our training program 👍. Way to bring back old school strength training... Awesome! 😎

[@lostmarimo]

i actually started doing this like a month ago. i could only do like 8 seconds the first time. but now i can do it like probably 40 seconds or something. i add 1 second to it everyday and i am at 40 seconds today. kind of fun.

[@Kboges]

Nice job! Keep at it and it will pay off.

[@banguntidur3101]

I will try that too. sounds FUN!

[@pdp_nag]

Great. I am 42 and 225 lbs , obese guy. Started this from today. Please wish me luck

[@lostmarimo]

@@pdp_nag You got this, chief.

[@nightshade7092]

Damn, I was like "Hmm this looks easy" then I tried it and barely got to 2 minutes this is a KILLER!

[@Kboges]

Hahaha yeah it really is deceptive in that way. 2 minutes is a solid hold though. Won't be long before you are past 5.

[@mayank7219]

@@Kboges sir should i do wall sit in my workout or this one .

[@TheKebabFTW]

@@mayank7219 The horse stance trains more muscle

[@gavins9846]

Same, I figured it would just be like sitting but Jesus i barely lasted 1minute. Crazy excersize.

[@memyselfandaeiii]

I was doing this as part of chi gung / tai chi training, around 20 years ago - it was pretty hard at the time and I didn't realize the benefits of it until seeing this video. Seems like I will get back into it again now.

[@Kboges]

Tai Chi and Chi Gang are amazing for leg strength, mobility, and overall health! Stance work in traditional martial arts and chi gang is no joke! I think they could be standalone modalities for the lower body if your goals are general health, fitness, mobility, and athleticism. If you see some of the form competitors in China perform Tai Chi with super low stances, you can see that it's a viable strength option too. Imagine like 5 minutes straight or isometric Pistol squats.... 😬

[@memyselfandaeiii]

@@Kboges thanks for that :) - I was training seriously in both for 5 years but then life got in the way and I rarely do any now. Seems like I needed a reminder of the benefits. My first teacher often suggested that we pick a stance and practice it this way.

[@phillipchristman8956]

You are correct about the benefits...and even more will be revealed if you practice daily. However, i'd like to respectully point out that your knees and toes should be straight not turned out. and, lowerback straight. tuck in the tail bone slightly.

[@flyingcompanion]

You got a new subber. Definitely into this kinda exercises. Very similar to the standing tree chi gong exercise.

[@Kboges]

Thanks Enzo! It is. Zhan Zhuang is done from something similar to a high horse stance, though I have seen some people do it pretty low.

[@thuba7572]

Found this channel one day in my Home page, love all your content, Straight to the point and clear. I learned so many things from just listening to you. I am integrating your advice into my training routine.

[@stefanoandrianopoulos9071]

Cool to see others use this. Spent a year training in China and all I can say is horse stance still pains me to this day. It will always be a challenge no matter the fitness level.

[@antant4287]

Thanks for giving the relatively unknown greats some props. And thanks for the notations, the video of your playing the lines and the chord naming.