the whole stance is a lower body exercise you need to try Shaolin
Monks train this movement to build a bulletproof body and mental toughness
discover why horse stance is the best kept secret in modern day fitness [Music]
but first how long can you hold the horse stance for share your personal best in the comments and
see how you compare with everyone hey everyone I'm Daniel vadnell an Australian physiotherapist
teaching calisthenics for Fitness FAQs the horse stance AKA marbu in Chinese martial arts
is a posture which develops strength endurance flexibility and much more squat down in a wide
stance with the thighs parallel to the ground isometric exercises go beyond conditioning the
body they also have the power to strengthen the mind in the past as a beginner I struggled so
much with poor flexibility I'm someone who could never touch their toes sitting in an
aster grass squat was pretty much impossible with a modern sedentary life with lots of sitting and
a lack of movement it left my joint stiff and my muscles tight I'd always use the excuse of being a
muscle-bound meathead blaming my size for my poor flexibility I'm big I'm a guy I don't have time I
didn't stretch as a kid all limiting beliefs I spent so much time trying different stretches
in a desperate attempt to become flexible but the results didn't last the horse stance completely
changed how I train flexibility way United stretching is one of the most powerful ways to
increase range of motion by overcoming resistance the body gains strength at length in the Deep
stretch the isometric is where the real magic happens holding this deep squat really challenges
your body to transform like never before begin using a five-step squat with feet together toes
out heels out toes out heels out toes out squat down to 90 degrees so the hip crease is below the
knees keep your back straight with a proud chest posture tilt the pelvis anteriorly to create space
within the hip socket Drive the hips back and push the knees out to load your legs congrats you're
doing a horse stance now the real fun begins when first starting you're going to shake after only
a few seconds don't be surprised if you look like a jackhammer during the isometric squat
hang in there and see how long you can go don't be discouraged as a beginner giving our best effort
is all that matters your first goal is three sets of 60 seconds horse stance build up to two minute
sets and the real transformation begins building meant toughness is a major benefit holding an
isometric for time feels strange compared to Conventional exercises the leg pump gets painful
the body and brain wants to give up the horse stance challenges your mental limits and beliefs
about what you can endure as you hold the position your mind May tempt you to quit or convince you
that you can't go any further by persisting and pushing Beyond these self-imposed barriers you can
train your mind to overcome doubt expand your perceived limitations and develop a resilient
mindset continue challenging yourself Beyond body weight we apply a progressive Overload at the gym
with weights flexibility should be treated the same because our leg muscles are so big and strong
we need both duration and intensity to change we can't forget about the Kung Fu shoes this
special piece of equipment channels your inner Chi and it activates your meridians without them
don't even bother mate progress range of motion with a wider squat the seven step or nine step
horse stance is your end stage goal the stress going through the groin is Serious Business
proceed with caution my eager beaver the horse stance improves hip mobility and flexibility
in the lower body the horse stance targets your hip flexors adductors and groin muscles
and glutes with consistent practice you will experience increased range of motion in the
legs for perfect technique grab a stick the average person Cheats by squatting higher when
tired if the stick rolls off you lose the stick keeps you honest and the horse stats working at
Peak potency here's a mental challenge for you to try set a timer to something which scares you and
don't look down until it beeps most people psych themselves out by fixating on the time instead
of their body focus on your breathing keep your mind on the muscle Sensations and stay present
with the pain you'll be surprised how long you can horse stance without being limited by your
imagination it's a fun experiment unlocking the splits was made possible thanks to horse
stance the range of motion gains I have in the lower body is thanks to strength
stretching by working the horse Downs just once per week yes once per week I was able to unlock
the side splits in under two years I prefer low frequency high intensity stretching it's
efficient and effective because I value my time with flexibility an inverse relationship exists
between time and intensity you can stretch hard less often or stretch gentle more often
pick one Hall stance progress principles include longer holds increasing range of
motion and going heavier without sacrificing technique I'd love to hear your experience with
the horse dance please share your Lessons Learned in the comments see you next video