Horse stance (hold)

Mobilityeasytimedno equipment

Static wide squat (Ma Bu): feet about two shoulder-widths apart, toes forward or slightly out, knees bent and pushed out over the toes until the thighs approach parallel to the floor, torso vertical; hands joined palms together in front of the chest.

How to do it

1. Stand with feet roughly two shoulder widths apart, feet flat, toes pointing forward or turned out slightly (0-30 deg).
2. Bend the knees and sit straight down between the feet, knees tracking over the toes (not caving in), until the thighs are close to horizontal (knee ~90 deg, or as low as possible).
3. Keep the torso vertical, chest up, tailbone pointing down, no forward lean.
4. Hands pressed palms together in front of the chest (prayer position), elbows down and out; gaze forward; breathe slowly and hold.

Muscles worked

Main: quads, glutes
Supporting: adductors, calves, lower back