I still remember my first day at the dojang. I walked in thinking stances were just standing around. Boy, was I wrong. My instructor looked at my wobbly front stance and said, “Your foundation is your power.” That moment changed everything for me. Stances are the roots of every kick, punch, and block you’ll ever throw. Without them, you’re building a house on sand.
Today, I’m sharing everything I’ve learned about taekwondo basic stances over the years of training at Taekwondoking.
Why Taekwondo Stances Matter More Than You Think
Think about this. You can’t throw a solid roundhouse kick if your base is shaky. You can’t defend against a fast attack if your weight is all wrong. That’s where proper stances come in.
Every technique you learn starts from a stance. Your balance, power, and speed all flow from how you position your body. I’ve seen beginners try to skip stance training. They always hit a wall later.
Good stances protect your joints. They keep you from getting injured. They make your movements smooth and natural. At Taekwondoking, we always tell students that stance work is never wasted time.
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The Core Principles Behind Every Stance
Before we dive into specific stances, let’s talk about what makes a stance work. These principles apply whether you’re in attention stance or fighting stance.
Balance is everything. Your weight needs to sit in the right place. Too far forward? You’ll topple. Too far back? You can’t move fast. Find that sweet spot.
Knee alignment saves your joints. Your knees should track over your toes. Never let them cave inward or push past your toes. This single tip has saved countless students from knee pain.
Keep your core tight. A strong center gives you control. Your abs and back muscles work together to hold your body stable. Relax them, and everything falls apart.
Breathe naturally. I see students hold their breath all the time. Don’t do it. Steady breathing keeps you calm and helps you maintain your stance longer.
Breaking Down the Fundamental Taekwondo Basic Stances
Attention Stance (Charyeot Seogi)
This is where every class starts. Stand up straight with your feet together. Your heels touch, and your toes point forward. Keep your hands at your sides with fingers straight.
Your eyes look straight ahead. Back stays vertical. This stance shows respect and focus. When your instructor calls “Charyeot,” you snap to this position and wait for the next command.
In ITF schools, you’ll see a small difference. The heels touch, but the toes angle out at 45 degrees. Both versions are correct. Just follow what your school teaches.
Ready Stance (Joonbi Seogi)
From attention stance, step your left foot out. Your feet should be shoulder-width apart. Bend your knees slightly. This is your “ready for anything” position.
Make fists and hold them just below your belly button. Keep about a fist-width of space between them. Your elbows stay slightly bent. Weight sits evenly on both feet.
Stay on the balls of your feet. This lets you move fast in any direction. I always tell students at Taekwondoking that ready stance is like a coiled spring. You’re calm but alert.
Walking Stance (Gunnun Seogi)
This stance appears in almost every form. Step forward with one foot. Your feet should be shoulder-width apart. The back foot angles out about 30 degrees.
Both legs stay mostly straight. Your weight splits evenly between both feet. Keep your back vertical and eyes forward. This stance builds leg strength and teaches you proper forward movement.
In the US, many schools use walking stance for basic drills. It’s simple but effective. You’ll do this stance hundreds of times in your training.
Front Stance (Ap Kubi)
Now we’re getting into power stances. Front stance puts 60-70% of your weight on your front leg. Your front knee bends deep. The back leg stays straighter.
Step forward about one and a half shoulder widths. Your front foot points straight ahead. The back foot turns out slightly. Both feet should track in a straight line.
This stance generates serious power for punches and blocks. At Taekwondoking, we use front stance constantly in forms and one-step sparring. It teaches you how to drive forward with your whole body.
Back Stance (Dwit Kubi)
Here’s where weight distribution flips. Put 70% of your weight on your back leg. Your front foot rests lightly on the floor.
The back knee bends deep. Your front leg stays nearly straight. Both feet form an “L” shape. The back foot points to the side while the front foot aims forward.
This defensive stance lets you pull back quickly. Your front leg can block or kick without shifting much weight. I use this stance all the time in sparring to set up counter-attacks.
Horse Riding Stance (Juchum Seogi)
Imagine sitting on a horse. That’s this stance. Step your feet wide apart, about twice your shoulder width. Point your toes forward or slightly out.
Bend your knees deep. Your thighs should be nearly parallel to the floor. Keep your back straight and eyes forward. Weight splits evenly between both feet.
This stance builds incredible leg strength. In many US schools, students practice punching drills from horse stance. Your legs will burn, but that’s the point. You’re building the foundation for everything else.
Tiger Stance (Beom Seogi)
Tiger stance is like a loaded spring. Put 90% of your weight on your back leg. Your front foot barely touches the floor with just the ball of the foot.
The back knee bends deep. Your front leg stays light and ready. Both knees bend slightly. Your front knee should angle across your body to protect your groin.
This stance appears in advanced forms. It teaches balance and quick transitions. You can snap into a kick or pull back for defense in a split second.
Fighting Stance (Gyeorugi Junbi)
Finally, the stance you’ll use most in sparring. This is where taekwondo basic stances become practical for real combat.
Stand with your feet about one and a half shoulder widths apart. Turn your body slightly to the side. This makes you a smaller target. Your lead foot points mostly forward. The back foot angles out about 30 degrees.
Bend both knees slightly. Keep your weight mostly on your back leg. This makes your front leg faster for kicks. Hold your hands up to protect your face. Keep your chin down.
Stay light on your feet. Your weight should rest on the balls of your feet. This lets you move, dodge, or attack instantly. At Taekwondoking, we spend tons of time perfecting fighting stance because it’s the foundation of all sparring.
There are two variations you need to know. In open stance, you and your opponent have opposite feet forward. Your chests face the same direction. In closed stance, you both have the same foot forward. Your chests face opposite directions.
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Understanding Stance Variations Between Organizations
World Taekwondo and ITF teach stances a bit differently. Don’t let this confuse you. The core principles stay the same.
WT stances tend to be shorter and more upright. They favor mobility and fast kicks. ITF stances are often longer and lower. They emphasize power and stability.
Most US schools follow WT standards. But some teach ITF or blend both styles. Ask your instructor which system they use. Then stick with it.
How to Practice Taekwondo Basic Stances Effectively
Learning stances takes time. Here’s how to speed up the process.
Start simple. Master attention stance and ready stance first. Then move to walking stance. Build your foundation before trying complex stances.
Use a mirror. Watch yourself practice. Check your knee alignment. Look at your foot position. Make sure your back stays straight. Visual feedback helps you fix mistakes fast.
Hold each stance. Start with 30 seconds. Work up to a few minutes. This builds the leg strength you need. Yes, it burns. That’s how you know it’s working.
Practice transitions. Move from ready stance to front stance. Then to back stance. Then back to ready stance. Smooth transitions matter as much as the stances themselves.
Film yourself. Use your phone. Compare your stances to videos from Taekwondoking or your instructor. Look for differences. Fix them.
Common Mistakes That Hold Students Back
I’ve seen these mistakes a thousand times. Let’s fix them now.
Knees caving inward. This is dangerous. Your knee should always track over your toes. If it caves in, you’re asking for an injury. Push your knees out slightly.
Lifting your heels. Some stances need you on your toes. But in most stances, keep your heels down. This gives you stability and power.
Forgetting your core. Your abs should always be slightly engaged. A weak core makes every stance worse.
Looking down. Your eyes should look at your target, not at your feet. Keep your head up and eyes forward.
Holding your breath. Breathe naturally and steadily. Breath control helps you maintain your stance and stay relaxed.
Building Strength for Better Stances
You can’t fake stance strength. Your legs need power. Here’s how to build it.
Do deep squats. Hold horse riding stance for time. Practice going from high to low in each stance. Your legs will get stronger, and your stances will get better.
Add resistance training. Lunges, step-ups, and leg presses all help. Strong legs make every taekwondo basic stance easier to hold.
Don’t skip stretching. Flexible hips and ankles let you get lower. Better flexibility means better stances.
How Stances Connect to Forms and Sparring
Stances aren’t isolated skills. They connect to everything you do in taekwondo.
In forms (poomsae), you flow from stance to stance. Each movement starts from a solid base. At Taekwondoking, we teach students that forms are all about perfect stance transitions.
In sparring, fighting stance is your home base. You move in and out of other stances as you attack and defend. Good footwork starts with good stances.
For self-defense, stances give you stability when you need it most. You can’t throw someone if your stance is weak. You can’t block a strong attack if your base is shaky.
The Mental Side of Stance Training
Stance work teaches patience. You can’t rush it. You have to put in the time.
Every stance you hold builds mental toughness. Your legs burn. Your mind says quit. But you stay in the stance. That’s discipline.
Focus improves too. When you’re holding a deep horse stance, your mind can’t wander. You’re present in the moment. This mental training carries over to everything else in life.
Adjusting Stances for Different Body Types
Not everyone’s body is the same. Taller students often need wider stances. Shorter students might use narrower positions.
Your flexibility matters too. If your hips are tight, you might not get as low in certain stances yet. That’s okay. Work within your range and improve over time.
Age is a factor. Younger students can often sit lower. Older practitioners might need slightly higher stances. The key is finding what works for your body while keeping good form.
At many US taekwondo schools, instructors help students modify stances as needed. The goal is progress, not perfection from day one.
Advanced Stance Work: What Comes Next
Once you’ve mastered the basic stances, there’s more to learn. Twist stance (Kkoa Seogi) appears in advanced forms. Cat stance (Niunja Seogi) shows up in some styles.
You’ll also learn to transition faster. Speed matters in competition. Moving from fighting stance to back stance and back again in a split second takes practice.
Dynamic footwork builds on your stance foundation. Sliding, pivoting, and switching stances mid-combination all start with the fundamentals we’ve covered.
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Your Path Forward with Taekwondo Basic Stances
Every black belt started where you are now. They struggled with their first horse stance. Their knees shook in front stance. But they kept practicing.
Stance work never ends. Even advanced students keep refining their positions. There’s always something to improve.
At Taekwondoking, we believe that strong stances create strong martial artists. Take your time with each stance. Focus on proper form. Build your strength. The kicks, punches, and forms will come easier when your foundation is solid.
Remember, your stance is your power. Master these taekwondo basic stances, and you’ll master everything else that follows.
Start with attention stance today. Work your way through each position. Practice daily, even if it’s just for a few minutes. Your future self will thank you for the work you put in now.
The journey from attention to fighting stance is more than just learning positions. It’s about building the body and mind of a martial artist. Every stance you hold makes you stronger, more focused, and more capable.
Now get out there and practice. Your stance work starts now.
FAQs
Common stances include the ready stance (Joon Bi), the walking stance (Ap Seogi), and the front stance (Ap Koobi Seogi). Others are the fighting stance and the back stance (Dwit Koobi Seogi).
The five basic stances are often defined as the ready stance (Joon Bi), walking stance (Ap Seogi), front stance (Ap Koobi Seogi), back stance (Dwit Koobi Seogi), and parallel stance (Naranhi Seogi).
The five basic skills are generally considered to be kicks, blocks, punches, strikes, and stances. Mastery of all five is needed for good practice.
The five basic blocks are often defined as the low block (Arae Makgi), middle block (Momtong Makgi), high block (Olgul Makgi), outside block (Bakkat Makgi), and knife hand block (Sonnal Makgi).
The five basic commands are often these: attention (Charyeot), bow (Kyungnae), ready (Joon Bi), start (Sijak), and stop (Geuman).
There is no single official list of 12 standard blocking techniques. Different schools and styles define and count blocks in various ways. Focus on the five main basic blocks first.
The five main components of Taekwondo are forms (Poomsae), sparring (Kyorugi), self-defense (Hosinsool), breaking (Gyeokpa), and fundamental movements (Gibon Yeonseup).
The five basic blocks taught to a white belt often include the low block, middle block, high block, outer forearm block, and inner forearm block.
The five points of Taekwondo are the five tenets: courtesy (Ye Ui), integrity (Yeom Chi), perseverance (In Nae), self-control (Guk Gi), and indomitable spirit (Baekjul Boolgool).
There are many types of blocks in Taekwondo. They are usually categorized by height, such as high, middle, and low. There are also blocks using the outer, inner, and knife hand parts of the arm.
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He is one of the top 100 martial artists in the World and among the top 20 referees in Bangladesh.
Ehatasamul Alom is an esteemed Kukkiwon Certified Taekwondo 3rd Dan Black Belt with over 15 years of experience in this dynamic martial art. Born in Rajshahi, Bangladesh, Ehatasamul’s journey with Taekwondo began at the tender age of seven. His passion led him to compete at national and international levels, where he has bagged numerous awards and honors. He is also a member of the Taekwondo National Referee Panel.
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