While strength and mobility naturally decline with age (47 yrs study It has recently been shown that fitness and strength begin to decline at the age of 35), many small, simple movements can counteract this decline. One such exercise? Horse position.
Featured by mobility expert Fabio Sparrano, known as FabMobility Online, in the latest VideoThe exercise—which can be done anywhere—builds serious leg strength and stability that will keep you moving strong for years.
Why is horse position effective?
Exercise supports longevity because it reflects the strength needed for daily movements and activities. ‘Our thigh and back muscles are working hard all the time,’ explains Sparano, ‘and this strength helps you stand up from a chair, climb stairs and stay on your feet every day. It also protects your lower back – your abdominal muscles have to work harder to keep your back straight, which protects your spine. This is especially useful if you sit at a desk all day and when you need to get down to grab something.
It’s also great for balance because in the position, ‘your legs, knees and hips all work together to keep you from falling over, which teaches your body how to stay balanced and keeps you from falling as you get older,’ adds Sparano.
How to do the horse position
Like a sumo wrestler, stand with your feet wider than your shoulders, toes pointed slightly. Now, sit down, cross your legs, and go until your thighs are at 90 degrees with your knees, or as low as you can go,” says Sparano. Balance your weight on both legs—imagine the roots growing from your feet into the ground, strong and stable. Hold this, starting with five seconds.
Regressions
For an easier version of horse stance, riders are advised to sit on a chair to take some of the weight off their legs, and leave the chair for a 10-second break when you feel more confident.
If it’s still difficult, Sparano recommends doing a small walk, where you’re not so low – ‘you still have leg strength, work your balance and stay awake. [muscles] To protect your back.
Developments
Once you can hold the horse position for a minute, encourage riders to try some harder versions. However you may also choose to just keep building up as long as you can hold the position each day.
Kung Fu flow
Assume a standard horse stance, but shift your weight from side to side, holding for three seconds each time. It ‘teaches your body to stay balanced while moving, which is what you need when you’re walking on uneven ground,’ says Sparano.
Karate power pulse
Sit deeper than the standard horse stance and feel the tension in your groin, raising and lowering the pulse an inch or two, instructs riders. Once it feels relatively easy, you can add weight. This progression builds explosive leg strength.
Common mistakes to avoid
Before you get started, riders point out these common mistakes.
Bending the knees in: Your knees must point in the same direction as your toes, otherwise the movement will not be effective and you risk knee injury.
Going forward: Stand tall, lift your chest, otherwise you will put pressure on your lower back.
Hold the breath: Even when your legs start to burn, resist holding your breath – ‘breathing deeply in through your nose and out through your mouth keeps you relaxed and oxygenates your muscles so they can continue to work.’
Running too fast: Movements must be smooth and controlled otherwise you will lose your balance and risk injury.
Speed is not important here. Horse stance builds your legs, protects your lower back and gives you balance so you can move confidently for decades to come.’
After years of living with endometriosis and going through seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Hula to build strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
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Hannah Bradfield is a senior health and fitness writer Women’s Health England. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. He has been covering sport, health and fitness for the past five years and has created content for sites including BBC Sport, BBC Voices, and more. The world of running and Style. He specifically interviews those working in the community to improve access to sport, exercise and health. Hannah is a 2024 John Schofield Trust Fellow and has also been named a 2022 Rising Star in Journalism by the Printing Charity. An avid runner, Hannah was a strong sprinter (also dabbling in the long jump) but has since transitioned to long distance running. While the 10K is her favorite race distance, she loves running or volunteering at parkrun every Saturday, followed by a pastry of course. He is always looking for fun new runs and races and places to eat.
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