• 13 Nov,2026

Kung Fu for Beginners: Why Stances Must Precede High Kicks

The Foundation of Power: Why Stances Come First in Kung Fu

Many who begin their study of Chinese martial arts are eager to learn the dynamic, powerful kicks they see in films. They ask, "Shifu, when will we learn to kick?" This is a natural question. Yet, in our school, the answer is always the same: first, we build the foundation. Before the house, you must lay the groundwork. In Kung Fu, that groundwork is your stance.

A stance is not merely a way of standing; it is the root from which all movement, defense, and attack grows. Without a strong root, a tree cannot withstand the wind, nor can it bear fruit. Similarly, a martial artist with a weak stance has no true power, no stability, and no ability to either issue force or absorb it. This principle is central to every style we teach, from the explosive power of Shaolin Quan to the yielding grace of Tai Chi.

At SJF Kung Fu School, we have guided over 3,000 students on this path since 2009. We see time and again that those who dedicate themselves to stance training develop faster, avoid injury, and achieve a much deeper understanding of the art. Whether you join a One Week Kung Fu Course to begin your training or commit to longer study, the first lesson is always under your feet.

The energy of a punch or a kick does not originate in the arm or the leg. It begins from the ground, traveling through the body and expressed through the limb. Your stance is the connection to that source of power. A weak, unstable stance is like a kinked hose—no matter the water pressure, only a trickle will come out. A solid, rooted stance allows energy to flow freely and powerfully.

Stances vs. Kicks: A Technical Breakdown of Stability and Control

To understand why foundational positions must precede advanced kicks, it is useful to contrast the mechanics of a technique performed from a weak structure versus a strong one. A beginner's impatience to throw a high kick often overlooks the fundamental physics involved. An unstable base cannot support a dynamic, powerful movement. The following table breaks down the critical differences.

As the table illustrates, attempting high kicks without a proper foundation is not only ineffective but also dangerous. It builds bad habits that are difficult to correct later and can lead to chronic injury. True martial arts skill is built layer by layer, and the first layer is always the stance.

Mastering 3 Core Kung Fu Basic Stances

While there are many stances in Chinese martial arts, beginners typically start with a few key positions to build strength, structure, and body awareness. Our 200㎡ indoor training center provides the ideal space to practice these fundamentals year-round. As the 11th-generation inheritor of Chen-style Tai Chi, I emphasize that these static postures are not just physical exercises; they are a form of standing meditation, or Zhan Zhuang, that cultivates internal energy and focus.

1. Mǎ Bù (马步) – The Horse Stance

• Purpose: The horse stance is the ultimate foundation-builder. It develops powerful legs, increases endurance, and teaches the feeling of being rooted to the ground. It is essential for stability in nearly all Kung Fu styles.

• How to Practice:

1. Stand with your feet double your shoulder-width apart, toes pointing forward.

2. Bend your knees and sink your hips as if sitting on a horse, keeping your back straight and your chest up.

3. Your thighs should be as close to parallel with the ground as you can manage.

4. Keep your knees pushed outwards, aligned over your feet. Do not let them collapse inward.

5. Hold the position, breathing deeply and calmly. Start with 30 seconds and gradually build your time.

2. Gōng Bù (弓步) – The Bow Stance

• Purpose: The bow stance is a primary offensive and defensive stance used for lunging forward with strikes or blocks. It teaches how to project power forward while maintaining a stable base.

• How to Practice:

1. Step one foot forward, about four to five of your own foot-lengths from the back foot.

2. Bend your front knee so it is directly above your ankle, with your shin perpendicular to the floor.

3. Keep your back leg straight, with the foot turned out at a 45-60 degree angle and planted firmly on the ground.

4. Keep your hips low and your torso upright. 70% of your weight should be on the front leg.

3. Pū Bù (仆步) – The Crouching Stance

• Purpose: The crouching stance is a low stance used for evasion, flexibility training, and attacking low targets. It dramatically improves hip mobility and leg flexibility.

• How to Practice:

1. Start from a wide horse stance.

2. Shift all your weight to one leg, bending it fully as you sink down into a low crouch.

3. Extend the other leg out to the side, keeping it straight and the foot flat on the ground.

4. Keep your torso as upright as possible.

5. This is a challenging stance; focus on sinking as low as your flexibility allows without pain.

Common Mistakes in Stance Training and How to Correct Them

Dedication to stance training is key, but correct practice is even more important. Incorrect alignment can lead to injury and reinforce bad habits. Many students, like Klaes Risbjerg Simonsen from Denmark, come to our school seeking an authentic, focused experience. He appreciated how our instructors adapt the training to individual needs, which includes identifying and correcting these common errors.

Here are some of the most frequent mistakes beginners make in their kung fu footwork basics and how to fix them:

• Mistake: Knees collapsing inward. This puts immense pressure on the knee ligaments and is one of the most dangerous structural faults. It's especially common in the horse stance.

• Correction: Actively think about pushing your knees outward, so they track in line with your first two toes. This engages your hip muscles and protects the joint.

• Mistake: Leaning the torso too far forward or backward. This compromises your balance and disconnects the upper body from the lower body's power. Your structure is broken.

• Correction: Keep your spine erect but relaxed. Imagine a string pulling the crown of your head upward while your tailbone sinks downward. Your weight should drop straight down through your center.

• Mistake: Rising up out of the stance. As muscles fatigue, it's natural to want to stand up. This defeats the purpose of the exercise, which is to build endurance and strength in a low, rooted position.

• Correction: Be mindful. When you feel yourself rising, consciously sink back down into the correct depth. It is better to hold a correct stance for a shorter time than an incorrect one for a long time.

• Mistake: Holding your breath. Tensing up and holding your breath starves your muscles of oxygen and creates unnecessary tension throughout the body.

• Correction: Focus on deep, slow, diaphragmatic breathing. Inhale as you prepare, exhale as you sink into the stance. Let your breath be the anchor for your practice.

Correcting these details is the work of a lifetime. It requires patience and expert guidance. As Austin Erkl from the USA, who completed a 30-day course, noted, "The master is a great guy that cares for his students." That care is often expressed through the diligent correction of these foundational details.

If you are ready to build a true foundation in traditional Chinese martial arts, we invite you to explore our programs. See our one month Kung Fu Course for an immersive start to your training.