Horse-Stance Squat
Build lower body strength and stability with the Horse-Stance Squat! Improve your balance and power.
The Horse-Stance Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Horse-Stance Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
Horse-Stance Squat Variations and Alternatives
How to do the Horse-Stance Squat
Stand with your feet wider than shoulder-width apart and turn your toes out slightly.
Engage your core and keep your spine neutral throughout the movement.
Lower your body by bending your knees and pushing your hips back as if sitting down into a squat. Keep your knees aligned with your toes.
Continue squatting down until your thighs are parallel to the floor, or as low as you can go without compromising form.
Hold this position for a moment. If you're performing an isometric horse stance squat, hold for a designated time interval, keeping your muscles engaged.
Push through your heels to rise back up to the starting position, fully extending your hips and knees.
Repeat the movement for the desired number of repetitions or sets.
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Horse-Stance Squat FAQs
What muscles does the Horse-Stance Squat work?
The Horse-Stance Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Horse-Stance Squat?
None. The Horse-Stance Squat is a bodyweight exercise, so you can do it anywhere.
Is the Horse-Stance Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Horse-Stance Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Horse-Stance Squat variations and alternatives?
Similar exercises include the Bodyweight Hold Squat, Close-Stance Squat, Hindu Squat and Bodyweight Hip Squat.
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