Skip to main content

Karate At-Home Workouts

Karate Workout 1: Immovable Stances (lower body strength, balance) <10 minutes

Warm-up with stances - Total 5 minutes for white-purple belts, 9 minutes for brown and black belts  
These cartoon drawings show outward tension stances in the top row — this means: Seal your whole foot on the floor while squeezing your knees outward to solidify your stance. The first 3 drawings on the left are shotokan stances. The second row shows inward tension stances -- that means: Use your knees and thigh muscles to create a inward protection of your groin. The third row show neutral (neither outward nor inward tension) natural ‘standing’ stances.

The workout:
1.  Hold Zen kutsu dachi (translated as front stance) Left leg forward for 1 minute without bobbing, shaking, or standing up.  
2.  Hold Zen kutsu dachi (front stance) Right leg forward for 1 minute without bobbing up or shaking.
3.  Hold Kiba dachi (Horse-riding stance) for 1 minute without creeping up. 
4   Hold kokutsudachi (back stance) Left leg forward for 1 minute without coming up.
5. Hold kokutsudachi (back stance) Right leg forward for 1 minute without coming up.

6. (for brown and black belts) Hold nekoashidachi (cat stance) with each leg forward for 1 minute and hold sanchin dachi (hour glass stance) with each left forward for 1 minute (additional 4 minutes)

It is critically important to not stand up during each stance.  Your legs may get tired but your mind has to be strong.  No one ever died or broke anything, got a bruise, or snapped a bone or muscle holding a stance in a low position. 

Sports in this article

Karate, Martial Arts

Tags in this article

Healthy at Home, Training & Drills