Horse Stance Exercise - How To Fix Hip Muscle Imbalance
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- čas přidán 7. 07. 2024
- Have your clamshells and fire hydrants given you little results? Hip muscle imbalance? This horse stance exercise is great for building a balance of hip strength, for getting out of hip pain, AND for transfer to athletic activities. In this video, Trevor tutorials the horse stance exercise. The horse stance is an exercise that is useful for integrating hip strength to a standing position. The glutes and adductors need to be both strong and balanced in order to access the horse stance. If you have hip pain, or you are an athlete - having a strong, deep horse stance will give you the hip muscle balance you need.
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#HorseStanceExercise #HipMuscleImbalance #UprightHealth
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would this help a labral tear trying it feels like it could thanks
Started horse stance about 6 weeks ago. Stopped weighted squats. They are tough but really open up the hips. I can feel the improvement when I walk. I am sticking with the horse stance. Age 73.
Hey there, they both have different functions, weighted squats and deadlifts help with bone density, while horse stance is for mental clarity, flexibility, and mobility
@@tahz9742 this is a good point. There is not a value to giving up one for the other. I would opt maybe to do them on separate days and if you want a challenge, maybe on the same day
As an experiment I stopped barbell squating and just did the horse stance. After a couple of weeks I could run faster than ever. This was the reason I was training legs in the first place. My legs have never been or felt this strong and I can run faster than when I was squatting. I'm the guy who doesn't care why something works. My leg strength and speed have never been better. So good bye barbell squats, hello horse stance. Thanks guys!!
yea nothing wrong w/ weight training, but it is extremely hard for the average person to adequately balance their workout and not end up just tightening something up
Do you do them weighted or free weights? Gonna start doing this
How often do you do the horse stance? How many reps?
@bulla5078 IT'S DESIGNED TO BE MORE AKIN TO A YOGA POSE. SO YOU GET IN THE HORSE STANCE AND IT HOLD FOR ANYWHERE FROM 30 SECONDS TO 5 MINUTES. IT'S A LOT MORE STRENUOUS THAN IT LOOKS, BUT IT DOES WORK.
Bro u answered about 8 years of questions ive had in less than 7 minutes
Nice comment!
That really opens up the hips and what a good burn it causes. I am 62 and have recently fallen in love with calisthenics. I see no real need for the gym anymore.
How to starts at 2:08
Absolutely excellent instruction!!!
Excellent teacher and teaching 👏🏽👏🏽
This is the most comprehensive explanation of the horse stance I have run across. You did very well explaining how to do the things that cannot really be seen. Thank you.
This is SOOOOO DIFFICULT. Great video, great thorough explanations. Thank You!
Thank you! The pulling feet together cue really helped me.
trevor, great to see you. Nice job!
Excellent job young man. You explained it well.
Trevor you are excellent.
I am sure correct form is excellent, but before watched this video, I tried this about four times over a few hours and managed to get up to three minutes by just squatting. But the results were astonishing: Exercises that I had to quit because of the pain, I was able to continue until I ran out of steam! So don’t let proper form stop you, as long as you feel like you’re gonna die, you’re doing it right 😁
I've been Practing Kung Fu for years and have had little success with the Riddle that is Horse Stance however this Video has provided very value able points for improving mine, Wonderful Contribution Thanks so Much
Thanks for the guidance buen hombre!!🙌👊🏼🐴
Great presentation👏
Some similar exercises: 1. Sumo Deadlift. 2. Plie Releve (from ballet). In addition to the Horse Stance, these will develop the hips in an excellent manner.
Excellent…..thank you. Great specific tips.
Thanks so much!
Well done ! I have been doing it wrong - not anymore !
thank u... good info
Okaaaaay, that made me improve quite a bit over a short time. Thank you 🙂
First time trying. Thank you for the great instructions. I can already see that this is a mind blowing exercise that will help my feet and help me sit crosslegged, especially because my right foot points outward, which is a big thing limiting my ability to do that
Thanks
THANK YOU SO MUCH, TOOK ME 4 years until finally figuring out. I play basketball so this stance is really important for basketball and whenever I do this stance Im usually the only one having pain when doing this. Its not so bad but it prevents me from playing better defense because of the pain that bothers me when I get low.
Stay short of pain. It is relaxation not forcing that makes the difference. Your awareness is growing. Awesome.
@@daala6698 horse stance relaxing? That's a first for me.
@@daala6698 How can a horse stance be relaxing?
@@montgomeryscot6623yeah and I never seen anyone do a horse stance in basketball maybe baseball as a catcher but that’s still not a horse stance
Wow, this feels very promising!
I think this is exactly what i need. Doing things like barbell back squats always ends up in a tweaked back or knee. backing off and taking in the situation in a reasoned way i found my right hip is ridiculously WAY stronger than my left, and my mobility is terrible in general. It seems i need to do a lot of corrective work before jumping back to the barbell.
same boat after years of powerlifting in college
I threw the barbell away. My motivation for leg work was speed. (Walking and running) As an experiment, I stopped
Hi i did The clam shell excise that u show to strengthen my hips ...would love to do more but my left knee I bone on bone so I can't squad down like that because my knee won't allow me ...Thank u for everything U do
Which stretches are best for overcoming the "rusty gate" that prevents a good horse stance?
How long should you hold the stance ? How often should you do this ? It’s much more difficult than a low squat for me. Is it better to only go as far as you can with straight back or go lower and work on keeping back straight?
Can I learn this easier leaning my back to the wall/door?
oh I felt this in my ankles/feet the most, but then when I stopped i felt it in my inner/back thigh i guess and other parts of the leg, only did it for 2 minutes, I pushed myself a little bit but I wouldn't say I pushed myself a lot idk
I have a question. I'm struggling to find a good squat and been wondering, would it work out well to do active up-and-down squats using the horse stance, or is it a path to hurting myself?
when you say "back not being arched" does that mean maintaining a posterior pelvic tilt or neutral ?
Omg, i cant keep my torso upright.
Any suggestions???
Tnx💗
How long should you hold it for ?
So this is good to do if you have FAI?
Aaaaaahhhhh!
I need physical hands-on help!
#Frustrated
Hi, my question is about frequency: I stand still as long as possible, right. How many times a day? Is it combined with another type of warm-up or exercise? Thanks a lot.
Once a day. You can warm up your knees with knee circles, do a few squats.
This seems like it will be helpful for my hips even with the minimal amount of flexibility I currently have. The part that feels totally stuck - I don't feel a stretch at all, just stuck - though seems like my ankle. Should I work on that separately, or just assume it will come along as I work the hips?
Assume the position to your level. I cant be that wide. No way. And then relax into it. I used to do this out on the beach watching the birds. After 10 minutes something would relax and the pain would go. I just did a wide shoulder-width though becaue that was my level.
Question: Feet are supposed to point forward, yea? As you go down, I notice your feet rotate to a roughly 45-degree angle, suggesting torsion forces applied to the knee joint from rotations in the hip. Would it be more effective to start with a slight outward angle of the feet?
I tried to keep my feet facing forward the entire time, and the knee joint was suffering between the stabilizing force of my foot being forced down and the strong hip rotating force. Much better if I start with a slight pigeon toe stance.
Thoughts?
Nope. Nobodyis perfect. The floor is slippery.
Your knee hurt? You are pushing it. Pain is injury.
Yes because when you go wider pointed out feet help the hips
@@daala6698 As the saying goes, do not chase the pain.
Can anyone help? I have knee valgus and literally cannot rotate the hips outward without losing the arch in the foot
So much out of breath from exercising just a little bit, wow ! lol
Nice vid though, thanks for sharing.
Much cigarettes
Could this be helpful for osteoarthritis of the hip? I had injury during martial arts training and since then i have a pain in site of the hip.It is less painful to kick after long dynamic stretching but it never leaves.Should I try horse position??
Horse training is very helpful for martial arts and for hip pain/discomfort. You may want to watch this video on hip OA: czcams.com/video/L0CA5YxF8Cc/video.html
@@Uprighthealth Thank you,I actually follow the link you gave me for a while. I will give a try to horse stand as well.Thanks👊
Is this tough on knees? Are there parts of the proper technique that protect from knee stress/injury?
look up 'kneesovertoesguy' and the 'atg split squat' for effective knee related information
If u got long femur it will be a bit tough for your knees at beginning. If u feel pain u stop. U will find the right position for u
My knee on my bad ankle/hip leg feels like its turning while I do this. I think that it is because I'm forcing it and my tibia into a good position when i put my hip and ankle in a good position. You agree?
Hard to say without seeing, but if we understand you correctly, yes. It creates femur external rotation and the tibia goes into medial rotation relative to the femur. That creates torque at the knee which you must patient with so your body can adjust safely.
👍
Is that only good for? Dont really care about mobilising it
Hi I have tried to do the horse stance but I am not flexible enough and I am to stiff could you give me some advice please 🙂.
He just did. Dont try to get your stance so wide.
So what happens when you were born with flat duck feet? If I point my feet straight my knees go inward and I have little to no arch in my feet.
Is this stance safe for those with Hip replacement?
My doctor said "no restrictions." Follow your doctor's advice.
Very difficult to point the knees out, what stretches would help with this or is the exercise by itself enough?
That's my problem as well😣
@@bettyragin-dawes148 I guess frog pose a few times a day would help.
Great suggestion. Adductor stretches and pigeon pose variations would probably be a good idea. Also: patience.
Why is it important to keep forward feet? In the plie squat, (upright back) the feet turn out which seems logical with the knees and hips turned out
Its not important. Put your feet in whatever position feels most comfortable. It’s probably better for your knees not to have your feet perfectly straight. Especially if you’re starting out and may not have adequate mobility
word. I've been doing it with feet facing out (to keep them forward seems impossible and ridiculous)
@@XIAMEMPRESS I work on that. I keep to the directions and do the best I can.
@@toomuch9762 this is only the second video i watched on this, the first, by a monk, had them doing this with the feet out.
Right? I’ve heard that it isn’t safe to have your knees and toes pointing in different directions. That is why forcing your turnout is bad and can lead to injury. I think I am gonna stick to pointing knees and toes in the same direction. I don’t really know that I need that extra mobility in the knee joint especially since there is a good chance I’m gonna injure myself. Maybe if I was working with a physical therapist, we could do that. But by myself, I’m sure to mess it up and hurt myself.
Does it help anterior pelvic tilt?
Yes, I have anterior pelvic tilt and this helped a lot
@@aaronevans3874 thanks
If you don't straighten your spine you will hurt. He is an expert. When regular people do it it doesnt look like that. Follow his directions but less.
Is this the starting strength guy?
I know To increase my horse stance times but how often a week do you do them and how many repetitions do you do of them?
I havent done reps. I held it for 10+ minutes relaxing into the movement/position/stretch.
You can make it part of your daily morning routine. There's no limit on how often and how long as long as you don't feel any discomfort
@@goldenmusamba922 i certainly feel discomfort
Cliff cox, do shorter durations then i.e 30 sec
I can barely do 10secs wthout collapsing 😢
3:34
✍🏽🔥🔥
How in all of Kingdom Come does one do this without falling backward? I just don't get it. Maybe I'm too top heavy. I'm not necesssarily failing from weakness, it feels very doable strength wise, but my lord almighty... I fall backward the moment I start lowering. And that's while making sure my knees are directly above my toes like everyone instructs.
Skinny gigachad
People like me with retroversion plus lordosis in the hip can't do horse stance with feet forward.
How long should we hold this stance?
I guess the answer is as long as tolerable. I just held it for 30 seconds, I could not squat too low. I will push for: 1. a longer duration, and 2. a lower squat.
@@bruno-zc1jo I like these guys, but I do have an appointment to make with a physical therapist in my area.
Traditional kungfu way is 5 minutes every day for the next 3 years. But since its modern times 1 minute 2 or 3 sets is fine and dont forget to breath.
@@rakoomboom8957 thanks
Yeah i cant go down far at all. Too many restricts all the way down
My feet naturally want to point outwards😮
Next time keep the microphone out of breath reach :) thanks for the teaching though!!
I can't bend my one knee fully
Horse stance: best known as the real life tbag
be sure to practice on your friends
@@Uprighthealth 😂😂🤣🤣🤣
Tried this exercise couple of times but my knees are killing me.
Dont do it into pain. Pain hurts.
Great for stretching and general sports, bad for martial arts. Martial horse stance, this is all wrong. This will create torsional force in the knees and destroy the knee joint during striking due to hip and spinal rotation.
Hahah pain sucks, life shouldn't 😂🎉🎉
ni hao, ma?
This exercise can be dangerous if performed incorrectly. Do not practice such exercise solely from a video, use an experienced teacher in person, who can correct any mistakes you might make.
Be careful. Be slow. Be attentive. But don't let fear-mongering stop you from carefully trying new things. There is no substitute for personal experience.
@@Uprighthealth For sure. I just want to emphasize the importance of learning powerful thing like stance training should be done with the guidance of a teacher/expert. A small deviation at start of learning can lead to major problem later.
"in a good horse stance the hips end up directly above the feet" - no they dont, doing that is you allowing yourself to find the easiest balance point so you're using the least muscles, which defies the point of training it. Do a horse stance with your toes touching a wall, and then sit into it, keeping your body perfectly upright so your butt doesnt stick out., your knees cant track forwards without hitting the wall, so you train your legs properly. Peoples butts only start to stick out cause they lean their bodies forward to try to balance, so you force yourself to sit back into it like you're on... a horse...
Why can't you just show how to make the exercise workout half an hour or water
This guy is vegan for sure
Does tri-tip count as a vegetable?
@@Uprighthealth Depends who you ask. In todays environment it might identify as a vegetable!
LOL.
Instead of showing the horse satnce right away, you talked so much!
You talk too much