Kung Fu Foundations
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Lesson 01 / 04

Horse Stance

Mǎ Bù 马步

Build a stable base with even pressure through both feet.

Front view diagram showing equal space to both feet
Even pressure · illustrated guide
Gustavo Milazzo demonstrates a deep horse stance with both feet visible in front of Shaolin Temple.
Horse stance at Shaolin Temple

This photo shows a deeper stance. For the beginner drill below, keep the bend in your knees shallow.

Photo by Gusmilazzo. Original photo · CC BY 4.0 · View full size

Follow the steps

  1. Set your feet

    Stand a little wider than shoulder width, with your toes mostly forward. Give yourself enough room to bend both knees comfortably.

  2. Sit into a shallow stance

    Bend both knees and lower only as far as you can keep your whole feet grounded. Keep the knees pointing in the same direction as the toes.

  3. Hold, then stand

    Let your hands rest near your waist. Feel your weight spread evenly across both feet. Take two easy breaths, then stand slowly. Reset your feet and repeat.

Practice on a clear, non-slip surface. Start with shallow stances, move slowly, and stop if you feel pain.

Stance names and alignment reference International Wushu Federation rules, p. 47. This drill uses a shallower stance for practice.

Next: Bow Stance View practice plan