Crouching Stance 仆步 (pu bu)

The Crouching Stance (pu bu) has many names. Some called it the Drop Stance while others call it the Flat Stance. Among the 5 basic Wushu stances, it is the most difficult stance for beginners to do properly.

It is a very good hip stretch exercise. Your hip and leg muscles have to be fairly flexible to get into the crouching stance.

How to do the crouching stance?

1. Both feet are parallel with a distance of 2 shoulder widths apart.
2. Transfer your weight to one leg and lower your hips down to a squat on one leg. Hips should be lower than your knee on the bent leg.
3. Extend your other leg totally with entire foot on the ground.
4. Upper body is vertical with a straight back.
5. Look up in the direction of your extended leg.
6. Fists are placed at the sides of your waist with the wrists facing up.
7. Shoulders are pulled back and elbows tucked in.

The most important point to remember while doing the crouching stance is to keep both feet firmly on the ground. If your leg muscles aren’t flexible enough, there is a tendency for the heel on the bent leg to be lifted off the ground. Do some leg stretches first before assuming the crouching stance.

During practice, you may shift your weight from one side to another while keeping your hips as low as possible.