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Also known as: Xu Bu, False stance, Empty stance.

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Technique

  1. Start from a standing position, shift the weight on one leg and extend the other in front of you, the foot lightly touching the ground.
  2. Squat down on the back leg in a Half pistol squat
  3. Bring the arms in front of your chest with one hand in front of the other in a guard

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Form tips

  • Weight is bared all on the back leg, the front leg should be almost touching the floor
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0al

Single-leg lunge

Intermediate
e0sr

Front-Staggered Squat

Novice
e0y5

Assisted back scale

Beginner
e0er

Back scale

Novice
e0sp

Incline lunge

Beginner
e0ft

Warrior 3

Novice
e03o

Forward lunge

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.