Become Fighter
How to stand in an MMA stance
A boxing stance adapted for kicks and takedowns: wider, lower and more central.
A boxing stance is built to punch and move. An MMA stance has to do that and also survive a leg kick, a kick to the body and a shot at your hips.
The changes are small. Your feet are wider, your weight sits more evenly between both legs and your hands and elbows are ready to drop and defend your waist.
Key points
- Feet wider than a boxing stance, about one and a half shoulder widths.
- Knees soft and bent. Hips low enough to react, not so low you cannot move.
- Weight around 50/50, with a slight bias to the rear leg so the lead leg can check kicks.
- Hands up, but elbows close to the ribs so they can drop to defend your hips.
- Chin tucked, eyes on the opponent's chest, not their hands.
Step by step
- Set the feet. Stand with lead foot forward and rear foot a stride behind. Widen your base until you feel stable if someone pushed your chest. Lead toes point at the target, rear heel is lifted.
- Find the central weight. Bend both knees and settle your hips between your feet. Rock slightly forward and back to find the point where neither leg carries all your weight.
- Place the hands. Hands at cheek height, elbows tucked toward the ribs. Practise dropping both elbows toward your hips and returning to guard without moving your feet.
- Move without crossing. Step with the foot closest to where you are going, then follow with the other. Keep the width. Your feet never cross and never come together.
Common mistakes and how to fix them
- Standing too narrow, like a boxer. Check your base in a mirror. If your feet are under your shoulders, step the rear foot back and out.
- Leaning the weight onto the lead leg. Keep your hips between your feet. The lead leg should be light enough to lift and check a kick.
- Dropping so low you cannot step. Bend until you can move in any direction without first rising. Stay springy.
- Elbows flared away from the body. Pin elbows lightly to the ribs. Flared elbows leave your waist open to a shot.
Drill: Stance and movement rounds
3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.
- Hold your stance and check the width and weight. Drop the elbows and return to guard five times.
- Step forward, back and to each side, keeping the base wide. Do not cross your feet.
- Move freely. Every few steps, stop and check that your stance is intact.
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 MMA basics
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.