Modified Horse Stance

SquatLower BodyHipWarm UpHip Stability
Written By David Song

MODIFIED HORSE STANCE (BANDED ISOMETRIC SQUAT)

This exercise has been adopted from Martial Arts as a strengthening and stability exercise for the lower body and low back. Wrap a band around the knees to increase gluteus muscle engagement and hold a squat position to resist your knees from buckling inwards (knocked knees). The goal of this exercise is to increase hip stability to prevent compensation patterns during a squat like the hip shift. This exercise is also good for building stability in the hips in general and can help many conditions like hip osteoarthritis.

Muscles Involved:

  • Gluteus Minimus, Gluteus Medius, Gluteus Maximus

  • Core

  • Quadriceps

Related Conditions:

  • Glute Amnesia / Gluteal Amnesia

  • Hip Shift

  • Sacroiliac Joint Syndrome

  • Hip OsteoArthritis

  • Hip Impingement

  • Greater Trochanteric Pain Syndrome

  • Greater Trochanter Bursitis

  • External Snapping Hip Syndrome

  • Knocked Knees / Genu Valgum

Related Exercises

Featured
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Clean Grip
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Front Squat Clean Grip
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
David Song
Previous

Storks
Next

Modified Revolver Pose