Become Fighter
How to stand in a boxing stance
A balanced, mobile position you can punch, move and defend from.
Your stance is the base for everything else. A punch is only as strong as the ground you push from, and a defence is only as good as your balance when you use it.
The stance is not a pose. It is a ready position that lets you move in any direction without stopping to reset. Build it slowly and check it often.
Key points
- Feet about shoulder width apart, lead foot forward.
- Rear heel lifted, weight on the ball of the rear foot.
- Weight about 50/50, or slightly toward the lead foot, never on the heels.
- Knees soft and slightly bent. Never locked.
- Body turned about 45 degrees so you present less target.
- Chin down, eyes forward, shoulders relaxed.
Step by step
- Set the feet. Stand with feet shoulder width apart, then step the lead foot forward about one foot length. Both feet point slightly inward, not straight ahead.
- Turn the body. Rotate your hips and shoulders about 45 degrees away from the target. Your lead shoulder is closer to the opponent than the rear.
- Lift the rear heel. Raise the rear heel off the floor and rest on the ball of that foot. This lets you push and rotate quickly.
- Bend and settle. Soften both knees and lower your hips a little. Your head stays over the space between your feet.
- Check the width. Your feet should sit on two separate lines, not on a tightrope. If a light push from the side would topple you, widen the base.
Common mistakes and how to fix them
- Feet too narrow, standing on one line. Place the feet on two parallel lines about shoulder width apart, so you are stable side to side.
- Weight on the heels. Rock forward until you feel the balls of both feet. You should be able to lift either heel at once.
- Knees locked straight. Bend until your knees are over your toes. Think of standing on a springy floor.
- Squared up to the target. Turn the hips and shoulders about 45 degrees. A smaller profile is harder to hit.
Drill: Stance check rounds
3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.
- Hold your stance. Check feet, knees and heel, then breathe slowly.
- Shift your weight slowly from lead foot to rear foot and back. Stay low and keep the feet in place.
- Step out of stance, then rebuild it. Check the feet are on two lines every time.
Train it in the app
In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.
Coming soon to the App Store and Google Play.
More from The foundation
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.