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This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/_4PSLK6YZg4
Mike: Because of a recent popular video talking about the horse stance, we thought you'd want to learn another 1,000-year-old karate stance that can help strengthen your legs.
Brad: That's right, so we felt that you would benefit from learning the front stance. Now, the front stance has some unique benefits you'll receive other than strengthening the legs. And we're going to get into, and you can do this on a daily basis. Now, Bob talks about the split squat being one of the best leg-strengthening exercises, particularly if you're over 55. There's a lot of truth to that.
Brad: But, I'm saying the front stance is actually better and superior. Let's talk about why. Now we're going to talk a little bit about the mechanics of the front stance so you understand why it offers such good benefits with balance. So we have two blue lines here that demonstrate where the foot placement is going to be. So in the front stance, we're going to step out and have a wide base to start and then step forward. Mike, can you step forward? So his feet are staying forward, and the toes are forward, which feels a little awkward, but you get some good stretching as a result. The front knee, make sure that it's over the toe, so you bow it out a little bit. You can put your hands at your waist.
Brad: If your balance is not stable, simply hold onto the wall, a cupboard, or a Booyah Stik, so you have stability.
Brad: Mike is young and strong and with good balance and will demonstrate how much more solid he is with this wide base and his feet and legs glued to the floor.
Brad: The next really important part is the back leg, this knee is straight, look at the heel. It's down, down on the floor and that stretches the heel cord, and this hip gets stretched. This offers hip flexibility for good posture. This offers a stretch on the ankle to help eliminate foot drag or toe drop when you're walking. A nice benefit, particularly when you're older.
Brad: Okay, now the exercise itself, I'm going to talk about how we're going to get this to strengthen the leg, feed our wide apart, toes pointed forward. We stepped forward into that wide deep stance. This front leg is going to do most of the exercise. This muscle, the quadriceps is going to strain and probably burn a little bit after about five to 10 seconds.
Brad: Make sure you're not leaning forward and you're up in good posture.
Brad: After you feel the burn, and approximately three breaths. Breathing is absolutely critical. I need to get up a little bit. I'm starting to burn. Okay, now we'll go to the other side. Do the other leg. Breathe in your nose, exhale out your mouth, and relax everything. When you learn to relax your upper body and allow the lower body to work, you're really going to find a big difference in your balance and your strengthening. And then you feel much more comfortable. I'm going to come back and I'm going to do the right leg again. Again, knees bowed out, toes are pointed forward, and relax. Exhale, three to five breaths, whatever it takes. If it becomes too easy simply take a deeper stance and try to keep that back heel down. That gets more difficult and the strengthening part gets more difficult as well.
Brad: Now, make sure that you do use a stick, a cane, or a cupboard for balance when you start out because it is a little awkward at first. So you're going to do this on a daily basis. If you get sore muscles after the first day, which you may if you haven't done these before, every other day is the best sequence. Alright, now let's relate this, not to strengthening, but a practical source in regards to picking something up. Some people have a hard time, particularly as we age, to bend over and pick something up and be steady. Well, with this, you simply step forward. Let's say I want to pick up that shoe. Here we are, we're in that stable stance. Now, I'm going to take this arm, I'm going to rest it on my thigh over here, and I can easily come down and pick up the shoe or whatever it may be that you want to pick up. So another benefit of the front stance. Mike, do you have anything to say about the front stance? This is new to you.
Mike: You are much more known in the karate world than I am, so I just want to see you throw a kick with it. That's about all.
Brad: Well, you know that's a different program. That's another show entirely. But yeah, we did throw a few kicks from that stance.
Mike: Now if you want to check out more videos specifically on leg strengthening, check out our video "One Life Changing Exercise For Stronger Legs (50+)." This video talks more about the split squat, which is something I am much more comfortable doing, personally.
Brad: Yeah, but you just wait until you try this a few times. You are going to be front stancing, back stancing, and horse stancing.
Mike: I'm going to lose all my karate fights.
Brad: And no dancing at all.
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