What is Horse stance?

The Horse stance is a wide, low bodyweight hold that trains hamstrings and glutes while improving hip stability and leg endurance. It’s an Easy-level calisthenics stance suitable for beginners; focus on a straight back, engaged core, and thighs parallel to the ground to get maximum benefit and reduce knee strain.

How to Do Horse stance

  1. Start feet together: Begin standing with feet together; turn heels then toes outward while stepping wide, repeating outward steps up to five times to reach a stable base.
  2. Widen stance gradually: Step until feet are wider than shoulder-width, toes slightly outward; check that knees track the same direction as toes for safer alignment and balance.
  3. Lower hips slowly: Bend knees and lower hips until thighs are parallel to the floor or a comfortable depth; move slowly and maintain control to protect joints.
  4. Engage core and back: Keep a straight back, tuck pelvis slightly, and brace the core; avoid rounding the spine or leaning forward to reduce lumbar strain.
  5. Hold and breathe: Hold the stance for 20–60 seconds while breathing steadily; press through heels and focus on even weight distribution between both legs.
  6. Exit with care: Rise by pushing through your heels, bring feet back toward center, stand up slowly, then gently stretch hamstrings and glutes to aid recovery.

Muscle Groups

Hamstring, Glutes

Description

Start with your feet together. Step out by turning your heels out, then toes out—repeat this outward stepping five times to reach a wide stance. Once in position, lower your hips down until your thighs are parallel to the ground. Keep your back straight, core engaged, and hold the stance. Great for building lower body strength and stability.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Horse stance?

The Horse stance strengthens hamstrings, glutes, and hip stabilizers while improving balance, posture, and muscular endurance. It supports knee health when done with proper alignment and can enhance performance in squats, jumps, and martial arts stance work.

What common mistakes should I avoid when doing the Horse stance?

Common mistakes include dropping the chest or rounding the back, letting knees collapse inward, placing weight on the toes, and widening too quickly. These increase joint stress; correct with slower depth, engaged core, and feet aligned over knees.

How can I progress or modify the Horse stance?

To progress, increase hold time, add pulses, carry a light weight, or practice single-leg variations. To regress, shorten hold time, raise stance height, or use a wall/chair for support while building strength and mobility.