Horse stance TUTORIAL - Part #2

The horse stance (馬步 - Mǎ bù in Chinese) forms the foundation of every style of chinese Kung Fu.

In this second video of the series we will focus on two main problems which may affect the position of the upper body in the horse stance:

1) The torso leaning forward
2) and an excessive anterior pelvic tilt (APT, in simple terms the butt that tends to stick out).

For understanding these two problems we have to look at the body biomechanics:

1) the first has to do with a natural reaction of the body which aims at reducing the tension on the quadriceps muscles by shortening the leverage (the body centre of mass moves closer to the knees)
2) the second is caused by the shortening of the hip flexors in the lower stance that tends to “drag” the pelvis forward (APT) if not counterbalanced by an opposite action.

So, I report here a short routine you can use to strengthen the quadriceps muscles and to improve the pelvis position awareness and strengthen the posterior pelvic tilt (PPT) muscles (abdominals and glutes).

ROUTINE: 3:09
1) Wall sit 3:20
2) Spanish squat 3:37
3) Reverse nordic hamstring exercise 3:55

4) Heel taps 4:12
5) Glute bridge 4:33
6) Straight leg raise eccentric 5:03

INTEGRATIVE EXERCISE:
Wall horse stance 5:34

Horse stance TUTORIAL - Part #1:    • Horse stance TUTORIAL - Part #1