{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Horse Riding Stance",
      "kind": "common"
    },
    {
      "text": "Ma Bu",
      "kind": "regional"
    },
    {
      "text": "Kiba Dachi",
      "kind": "regional"
    },
    {
      "text": "Horse Stance (Side Splits)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "flexibility",
      "mobility",
      "strength"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1846"
  },
  "id": "oec:horse-stance",
  "instructions": {
    "setup": [
      "Stand with your feet spaced significantly wider than shoulder width, roughly two shoulder widths apart.",
      "Point your toes forward or slightly flared outward no more than 30 degrees, keeping your feet firmly planted.",
      "Hold your hands in front of your chest, at your hips, or extended forward for counter-balance."
    ],
    "steps": [
      "Lower your hips by bending your knees and opening your hips outward until your thighs approach parallel to the floor.",
      "Keep your torso as upright as possible with your spine neutral and pelvis tucked slightly under.",
      "Hold this deep static position for the prescribed duration while actively pressing your knees outward in line with your feet.",
      "Press through your whole foot to stand back up smoothly to complete the hold."
    ],
    "breathing": "Maintain steady, rhythmic diaphragmatic breathing throughout the isometric hold without holding your breath.",
    "cues": [
      "Knees track over toes",
      "Stay tall in the torso",
      "Sink hips deep",
      "Root feet into the floor"
    ],
    "common_faults": [
      {
        "fault": "Knees caving inward under fatigue.",
        "correction": "Actively push your knees outward to track directly over your feet throughout the hold."
      },
      {
        "fault": "Excessive forward torso lean.",
        "correction": "Engage your core, lift your chest, and keep your pelvis underneath your shoulders."
      },
      {
        "fault": "Squatting too shallow.",
        "correction": "Work toward getting your thighs parallel to the floor, reducing hold duration if necessary to maintain proper depth."
      }
    ],
    "safety": {
      "precautions": [
        "Exit the hold immediately if experiencing sharp pain in the adductors, knees, or hips."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "reps",
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Horse Stance",
  "previous_ids": [
    "oec:horse-stance-side-splits"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Horse Stance (Side Splits)",
        "url": "https://wger.de/en/exercise/1846/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:squat-hold"
    },
    {
      "type": "substitute-for",
      "target": "oec:squat-hold"
    },
    {
      "type": "substitute-for",
      "target": "oec:wall-sit"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "sumo"
    }
  },
  "status": "active",
  "summary": "An isometric bodyweight squat held in an ultra-wide stance to build lower-body endurance, adductor strength, and hip mobility."
}