The horse stance is a position used in many forms of martial arts. It's benefits include ankle and hip mobility, as well as quadriceps and glute strength.

But is the horse stance really a good exercise for seniors?

For most, the answer is a resounding YES, but with some modifications.

In this video, I'll show you how to do the traditional horse stance and provide age-appropriate modifications for seniors that will allow you to benefit from the horse stance without causing hip or knee pain.

Horse Stance Benefits for Seniors

The horse stance benefits seniors with daily functional activities like getting out of a chair or squatting down to pick something up.

It can also be helpful for squatting down to do activities like gardening.

However, the traditional horse stance can be hard on your knees, especially if you have knee arthritis.

In case you're unfamiliar, I'll first describe how to do the traditional horse stance.

Then, I'll show you a few modifications that seniors can use to get the benefits of horse stance safely - without causing or worsening knee pain.

How to Do the 5-Step Horse Stance

There are many ways to do the horse stance, with varying widths, depths, and toe angulation.

One common method is the 5-step horse stance.

Toes out
Heels out
Toes out
Heels out
Toes out

You should end in a position where your toes point straight ahead or slightly outwards.

If this pivoting is challenging, position your feet slightly wider than shoulder-width for a comfortable stance.

Sink straight down with your trunk as upright as possible. Counter-balance yourself by pushing your hips and knees forwards.

This traditional method requires a significant amount of ankle dorsiflexion.

This traditional method can be hard on your knees if you have knee arthritis.

Next, I'll show modifications for seniors, making the exercise more accessible.

Horse Stance for Seniors (Easy Version)

The horse stance is aptly named as it resembles someone riding a horse.

This exercise can be adapted for senior by straddling a chair, facing the backrest.

Spread your legs and drive you knees out into hip external rotation.

Next do an isometric push into the ground.

The chair helps with balance and limits depth.

Horse Stance for Seniors (Intermediate Version)

As you progress, turn the chair around and face forwards on the chair.

Hold your arms out for balance, pressing heels down into the floor.

Gradually unload your bottom from the chair to strengthen your legs.

As your strength improves, aim for 10-30 seconds of holding this position.

Once you can do that, you can progress to doing the horse stance without a chair.

Horse Stance for Seniors (Advanced Version)

For safety, hold onto the back of a sturdy chair or piece of furniture when learning.

Sit down, straddle your legs, push knees outwards, and keep your trunk upright.

Sink to a comfortable depth, but keep safety in mind. Only go as deep as you feel safe going.

Hold the horse stance for as long as you feel able to, working up to a minute or more.

Other Horse Stance Variations

As you get better, challenge your balance further.

Add punches to the horse stance, starting on a chair and progressing to freestanding.

Conclusion

To summarize, the horse stance is an exercises that has some great benefits for seniors.

The benefits include increased and ankle and hip mobility as well as quadriceps and glute strength.

For senior-friendly modifications, start facing backward on a chair. Then pogress to facing forward, and finally, perform the exercise without a chair.

If you're in the St. Louis area and need more help to improve your leg strength, we'd be happy to help you here at More 4 Life.

Just tap the button below to request an appointment with one of our specialist physical therapists.