Mobility · Baseline Mobility
Horse Stance Squats
Hip adductors, inner thigh mobility, lateral hip strength
Minimum Effective Dose
45s
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 to find depth.
- Stand with feet wide, toes slightly turned out
- Sit down into a wide squat, pressing knees out over toes
- Even pressure across the whole foot
- Don't collapse inward to find depth, because less depth with clean form beats more
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.