Mobility · Baseline Mobility
Horse Stance Squats
Hip adductors, inner thigh mobility, lateral hip strength
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Wide-stance squatting loads the adductors and inner thigh, muscles that get chronically tight from sitting with knees together. The horse stance also builds lateral hip strength that protects the knees during everyday movement.
How to do it
Feet press out. Knees track.
Even pressure across the foot. Don't collapse inward for more depth. Less depth with clean knees beats more depth with collapsed ones.
- Stand with feet wide, toes turned out slightly
- Lower straight down, keeping your torso upright and knees tracking over toes
- Press feet outward into the floor. Don't collapse inward for more depth
- Less depth with clean form beats more depth with collapsed knees
Variants
Easier
Narrower stance. Shallower.
Find a width you own. Don't chase wide.
Harder
Wider. Longer holds at bottom.
Sit deeper. Hold 5 seconds at the bottom of each rep.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
