Combat Sports
Wrestling Stance Drill
The wrestling stance drill is a timed hold in a low, balanced wrestling position. It builds leg endurance and trunk control for staying ready to move, attack, or defend.
- Beginner
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet slightly wider than hip-width, one foot a little ahead of the other.
- Lower your hips by bending your knees.
- Lean your torso slightly forward from your hips.
- Bring your hands in front of your chest with your elbows near your ribs.
- Hold this stance for the planned time.
- Rise slowly to standing to finish the hold.
Form cues
- Keep your eyes forward.
- Keep your back long, not rounded.
- Point your knees along your toes.
- Breathe steadily through the hold.
Common mistakes
- Feet spread too far apartNarrow your stance until you could step in any direction without first shifting your body.
- Weight tipped onto the toesKeep pressure through the balls of your feet with your heels lightly contacting the mat.
- Gradually standing tallerEnd the hold when your hips start creeping upward rather than counting time out of position.
Safety
Holding a stance that is too deep for your current endurance can strain your knees or lower back as fatigue changes your alignment.
- Use a clean, dry mat with clear space around you.
- Start with short holds before increasing the duration.
- Practice without partner pushes or contact while learning the position.
Use a higher stance if the low position is uncomfortable; get advice from a physiotherapist or doctor if you have ongoing knee, back, or neck pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 3–4
- Target
- 15–30 seconds
- Rest
- 30 sec
Alternate the forward foot between holds to practice both staggered positions.