Horse Stance
Horse Stance
Muscle Group Stretched: Adductors
Muscle Group Strengthened: Adductors, Glutes
Type of Stretch: Active Static
Difficulty: All Levels
Suggested Prerequisites: none
Horse stance has a bit of a cult following among flexibility coaches and practitioners for a reason - it’s really effing great at strengthening our hips for straddle and middle split type positions. If you’ve never tried this one before, get ready to feel the burn (in a good way!).
How To
Step 1
Start standing with your feet as far apart. Bend your knees slightly and tilt your pelvis forwards (lifting your tailbone, slightly arching your low back) as if you were doing an extremely wide-legged squat.
Step 2
Start to heel-toe your feet wider, going as wide as you can while still a) keeping your knees slightly bent and b) keeping your torso lifted. Be sure to keep your pelvis tilted forwards (slight arch in your low back, hip bones angling diagonally down towards the floor) to avoid jamming the top of your thigh bone into your hip bone (ouch!). End with your toes facing forwards (not pointing out to the sides). This may feel like a stretch in your inner thighs, and possibly even the underside of your thighs depending on your flexibility. Your glutes and inner thighs will be firing as you hold this static position.
Hold for 20-60 seconds (start with a shorter duration, if that’s easy, hold it for longer). If desired, repeat for 2 more sets of long holds (20s+)
Modifications
Need to make it easier?
Place your hands on a chair (or wall) in front of you for balance/support.
Want to make it harder?
Hold your horse stance for a longer time.
Related Content
Flexopedia: Clamshells
Flexopedia: Half Middle Split Adductor Contract-Relax (PNF)
Flexopedia: Middle Split Slides
Blog Post: 10-Minute Middle Split & Straddle Routine
Blog Post: Straddle vs. Middle Split - What’s the Difference?
