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Also known as: Ma Bu.

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Technique

  1. Stand with your feet wider than shoulder width and toes slightly turned out.
  2. Bend your knees and lower into a stable squat-like stance.
  3. Keep your chest upright.
  4. Press evenly through both feet and keep the knees tracking over the toes.
  5. Hold the position with steady breathing.

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Form tips

  • Wide stance; the exact width does not matter, you will benefit from performing the exercise at various widths.
  • Knees bent at about 90 degrees.
  • Upright torso
  • Feet grounded evenly
Risks
  • Don’t let the knees cave in, keep pushing them outside.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Quadriceps

Secondary

  • Pelvis
Flexibility

Primary

  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Adductor longus
  • Adductor brevis
  • Adductor magnus
  • Gracilis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipabductionadductionextension
trains stretches

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Progressions

e0xz

Shiko

Novice
e0yb

Wide horse stance

Novice

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Variations

e004

Wide squat

Beginner
e005

Jumping wide squat

Novice
e0fm

Warrior 2

Beginner
e16l

Plie squat with tip toes

Novice
e0sq

Side-Staggered Squat

Novice
e17r

Prying squat

Novice
e0zu

Wide squat good morning

Novice
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