The flat stance (pu bu) is one of the five basic wushu stances. In this lesson, you will learn how to perform the flat stance in modern wushu styles such as Longfist, Broadsword, Straightsword, Staff, and Spear. In some traditional wushu styles—like Nanquan, Taiji, and Bagua—the flat stance is performed differently.
Find more wushu instructions at Wushu Main.
Execution
- Your feet should be parallel and approximately three shoe lengths apart (about two shoulder widths).
Keeping the feet parallel is the most challenging part of the flat stance and requires good ankle flexibility. - Lower yourself down on one leg until your hips are below hip level, and fully extend the other leg to the side.
- Keep your spine straight.
- Try to keep your upper body mostly vertical. You will naturally lean forward slightly, but avoid crouching or hunching.
- Keep your head up and look straight forward over your extended leg.
- Place your fists on your hips, with your upper arms parallel to the floor.
Keep your shoulders relaxed, low, and slightly pulled back.
Advice
- Learn the Five Stances Form (Wushu Wu Bu Quan).
- Practice the flat stance with the edge of your front foot placed against a wall. This helps keep your feet parallel.
- For increased flexibility, try to grab the ankle of your extended leg with both hands.
Later, challenge yourself by grabbing both ankles with crossed arms (back arm grabs front ankle, front arm grabs back ankle).
Suggestions
- Bow Stance (Wushu Gong Bu)
- Horse Stance (Wushu Ma Bu)
- Cat Stance (Wushu Xu Bu)
- Rest Stance (Wushu Xie Bu)
- Old Wushu Stances Instruction
- Karate (for comparison or cross-training)
Videos/Images
- Flat Stance – Pu Bu
- Spear Palm – Chuan Zhang
- Five Stances Form – Wu Bu Quan
