Muay Thai stance: Muay Thai guide

Muay Thai · The Thai base · 7 minute lesson Free

A boxing stance sits low and bladed. A Muay Thai stance stands taller, with the hips closer to square. That is on purpose: you need both legs free to kick, and you need to lift the lead leg to check or to teep without falling over.

Nothing fancy yet. You are learning where your weight sits, so that everything in this course starts from the same place.

Key points

• Stand tall. Knees soft, not bent deep.
• Hips only slightly angled, closer to square than in boxing.
• Weight mostly on the rear leg so the lead leg is light.
• Lead heel off the floor, ready to lift or push.
• Hands high, elbows in, chin tucked.
• Stay on the balls of your feet and keep moving.

Step by step

1. Set your feet. Lead foot forward, rear foot a comfortable step behind and slightly out. Feet about shoulder width apart, side to side.
2. Shift the weight back. Put about 60 percent of your weight on the rear leg. Your lead heel lifts a touch. The lead leg should feel light enough to flick off the floor.
3. Open the hips. Turn the hips so they face the target a little more than a boxer's would. You are tall and fairly square, not sideways.
4. Raise the guard. Hands up either side of your head, elbows close to your ribs, chin down. Your forearms will later block kicks, so keep them tight.
5. Move and add the hands. Take small steps in and back without crossing your feet. Throw a jab and cross from the stance and return to the same position every time.

Common mistakes and how to fix them

• Standing flat on both feet with the weight even. Shift back until you can lift the lead heel and foot freely. If you cannot, the weight is too far forward.
• Dropping into a deep boxing crouch. Grow taller. Muay Thai keeps the legs ready to kick and the head back from knees and kicks.
• Hands dropping as you move. Keep the guard high on every step. Your hands are your shield against kicks as well as punches.
• Crossing the feet when stepping. Move the foot closest to the direction first, then the other. Feet never cross.

Drill: Stance and movement rounds

3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.

1. Move around in your stance. Check your weight is back and your guard high.
2. Add jabs and crosses on the caller. Return to the same stance each time.
3. Step in and out with the hands. Stay tall and keep the lead leg light.

Combinations that use it

• 1-1: Jab, Jab
• 1-2: Jab, Cross
• 1-1-2: Jab, Jab, Cross
• in-1-2: Step in, Jab, Cross
• block-2: High block, Cross
• parry-2: Parry, Cross

Related techniques

• Step in
• High block
• Parry

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 Thai base

• The teep: Muay Thai guide
• The round kick: Muay Thai guide

← All Muay Thai lessons

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.