Five-Stance Boxing — 五步拳
Wǔbùquán（五步拳） is a short introductory routine of Long Fist（長拳） training. The word 五步 refers mainly to its five fundamental stances—not simply “five walking steps”:
Bow stance（弓步）
Horse stance（馬步）
Crouching stance（仆步）
Empty stance（虛步）
Cross-legged resting stance（歇步）
It combines these stances with the three basic hand forms—fist（拳）, palm（掌）, and hook hand（勾手）—as well as punching, blocking, sweeping, threading and kicking. Its purpose is to develop basic structure, flexibility, leg strength, coordination and clear martial rhythm. Yangtze University teaching material
There are minor differences among schools. The commonly taught standard sequence is:
並步抱拳 → 弓步摟手沖拳 → 彈腿沖拳 → 馬步架打 → 歇步蓋打 → 提膝穿掌 → 仆步穿掌 → 虛步挑掌 → 並步抱拳
1. Preparation — 並步抱拳
Stand with the feet together. Make fists and hold them at the waist, palms facing upward. Draw the elbows backward naturally and look to the left.
Key points
Head suspended upward（虛領頂勁）.
Chest relaxed and waist upright（含胸立腰）.
Shoulders relaxed, elbows close to the body（沉肩墜肘）.
Fists firmly formed but arms not stiff（拳緊臂鬆）.
Concentrate the mind before moving（精神集中）.
The preparation should express stillness with readiness:
The body is still, but the intention has already begun.身未動，意先行。
2. Bow Stance, Sweep and Punch
弓步摟手沖拳
Step to the left. The left hand opens and sweeps outward（摟手）to deflect an imaginary attack. Turn the waist and hips into a left bow stance（左弓步）, pull the left fist to the waist and punch forward with the right fist（右沖拳）.
Bow-stance requirements — 弓步要領
Front knee bends approximately above the toes.
Front foot points forward or slightly inward.
Rear leg is extended but the knee is not locked.
Rear heel stays firmly on the floor.
Both feet maintain their own tracks rather than standing on one narrow line.
Weight is approximately 60–70% forward and 30–40% backward.
Hips and torso face generally forward.
Punching requirements — 沖拳要領
The punch begins from the waist with the palm facing upward. As it travels forward, the forearm rotates inward until the palm faces downward（旋臂沖拳）.
Coordinate:
Do not completely lock the elbow. Let the force reach the front surface of the fist（力達拳面）.
Common mistakes
Front knee collapsing inward（膝蓋內扣）.
Rear heel rising（後腳跟拔起）.
Leaning the torso forward（前俯）.
Punching with the arm alone（只用手臂）.
Sweeping and punching at different times（手腳不一致）.
3. Snap Kick and Punch
彈腿沖拳
Shift the weight completely onto the left leg. Lift the right knee and snap the lower leg forward while punching with the left fist. Pull the right fist back to the waist.
Key points
First lift the knee, then snap the lower leg（先提膝，後彈腿）.
Keep the supporting leg stable.
Keep the upper body upright（上體正直）.
Extend the ankle and point the toes（繃腳面）.
Strike with the instep or toe area according to the teaching system.
Kick and punch simultaneously（拳腿同到）.
Snap the leg out quickly and withdraw it quickly（快出快收）.
The kick should be crisp, not a slow straight-leg lift:
Bend, snap, strike and immediately recover.屈膝、彈出、擊中、速收。
Practise at knee or waist level before attempting a higher kick. Height is less important than balance and speed.
4. Horse Stance, Upper Block and Punch
馬步架打
Place the right foot down and turn the body approximately 90 degrees. Sink into a horse stance（馬步）. The left hand rises above the head in an upper block（上架掌）, while the right fist punches horizontally to the right.
Horse-stance requirements — 馬步要領
Feet wider than shoulder width.
Toes point generally forward or slightly outward.
Knees follow the direction of the toes.
Thighs gradually approach horizontal according to ability.
Weight is evenly distributed between both feet.
Knees remain above the feet rather than collapsing inward.
Tailbone sinks and the torso remains upright（尾閭下沉、立身中正）.
Hand requirements
The upper hand protects the forehead but should not touch the head. Keep the arm rounded and the palm angled outward. The blocking hand, punching fist, turning waist and sinking stance should finish together（架、打、轉、沉同時完成）.
Common mistakes
Feet too narrow.
Knees collapsing inward.
Buttocks protruding backward（突臀）.
Torso leaning toward the punching side.
Block placed directly on top of the head.
Shoulders raised through excessive tension.
5. Cross Stance, Cover and Punch
歇步蓋打／歇步蓋沖拳
Step one leg behind the other and cross the legs. Turn the body while one palm covers downward and across（蓋掌）. Sink fully into the resting stance（歇步） and punch with the opposite fist.
Cross-stance requirements — 歇步要領
Cross the legs closely.
Bend both knees and sit downward.
The rear knee approaches the outside of the front lower leg.
The rear heel is normally raised.
Most of the weight rests on the supporting leg.
Keep the torso upright despite the low position.
Knees and ankles must not be twisted forcibly.
Key points
Covering palm, body turn and crossing step are coordinated.
Sink only after the feet are correctly positioned.
The punch is issued as the stance becomes stable.
Maintain a clear distinction between full and empty（虛實分明）.
Beginners should first practise a higher cross stance. Depth should increase only when the hips, knees and ankles can remain aligned comfortably.
6. Knee Lift and Threading Palm
提膝穿掌
Rise from the cross stance and turn the body. Stand on one leg and lift the other knee. One palm threads forward and upward（穿掌）, generally passing over the back of the other hand.
Key points
Supporting foot grasps the floor（支撐腳抓地）.
Supporting knee remains slightly flexed.
Lift the thigh before lifting the foot（以膝領腿）.
Keep the raised foot close to the supporting leg.
Keep the body upright and the standing hip stable.
The palm leads with the fingertips（指尖領勁）.
Eyes follow the threading hand（目隨手走）.
Do not raise the shoulder when threading. The palm should travel close to the body and extend smoothly, as though entering through a narrow opening.
7. Crouching Stance and Threading Palm
仆步穿掌
Lower the raised leg outward into a full crouching stance（仆步）. One leg bends deeply while the other extends sideways. Thread the palm along the inside of the extended leg toward the foot.
Crouching-stance requirements — 仆步要領
The supporting leg bends deeply.
The supporting foot stays flat if mobility permits.
The extended leg is straight but not forcibly locked.
The sole of the extended foot remains on the ground.
The toes of the extended foot turn inward or upward according to the version taught.
The hips sink close to the supporting heel.
The chest faces generally forward rather than collapsing toward the floor.
Key points
Lower through the kua, not by bending the spine（以胯下沉，不以腰折下）.
Thread the palm close to the inside of the leg.
Keep the head lifted and look toward the moving palm.
Preserve length through the spine.
Do not force depth if the ankle, knee or groin is restricted.
This is usually the most demanding position. Practise it separately before linking it to the routine.
8. Empty Stance and Rising Palm
虛步挑掌
Shift forward from the crouching stance. Bring the rear or advancing foot into an empty stance（虛步）. One hand forms a hook behind the body（勾手）while the other palm rises upward in a lifting action（挑掌）.
Empty-stance requirements — 虛步要領
Approximately 80–90% of the weight remains on the rear leg.
The front foot touches lightly, usually with the toes or ball of the foot.
The front foot should be light enough to lift immediately.
The rear leg bends and supports the body.
Hips remain level and the torso upright.
Do not sit backward beyond the rear heel.
Hand requirements
For the hook hand（勾手）, bring the fingertips and thumb together and bend the wrist naturally. Do not squeeze excessively.
The rising palm travels close to the body and lifts toward the front. The stance, hook hand, rising palm and gaze should arrive together.
The rear leg is full; the front leg is empty.後腿實，前腿虛。
Recommended Training Method
建議訓練方法
Stage 1: Practise the five stances separately
先練五種步型
Hold each stance for approximately 15–30 seconds, two or three times on each side:
Bow stance（弓步）
Horse stance（馬步）
Crouching stance（仆步）
Empty stance（虛步）
Cross stance（歇步）
Check foot direction, knee alignment, weight distribution and upright posture. Do not pursue an excessively low stance before developing correct alignment.
Stage 2: Practise the hand forms
練習三種手型
Repeatedly form and change between:
Fist（拳）
Palm（掌）
Hook（勾）
Then practise individual methods:
Sweep hand（摟手）
Straight punch（沖拳）
Upper block（架掌）
Covering palm（蓋掌）
Threading palm（穿掌）
Rising palm（挑掌）
Stage 3: Practise individual combinations
單勢組合練習
Repeat each combination five to ten times:
Sweep, turn and punch（摟手、轉腰、沖拳）
Lift knee, snap kick and punch（提膝、彈腿、沖拳）
Turn, sink, block and punch（轉身、下沉、架打）
Cross step, cover and punch（插步、蓋掌、歇步沖拳）
Knee lift and threading palm（提膝穿掌）
Crouching stance and threading palm（仆步穿掌）
Empty stance and rising palm（虛步挑掌）
Stage 4: Link movements slowly
慢速串聯
Practise the entire sequence slowly without power. Pause briefly at every final posture and check:
Are the feet correctly placed?
Are the knees aligned with the toes?
Is the weight clearly full or empty?
Is the torso upright?
Are the hands and feet arriving together?
Are the eyes looking in the correct direction?
Stage 5: Add rhythm and power
加入節奏與發力
Once the sequence is accurate, add the Long Fist rhythm:
Power should be brief and crisp（寸勁、脆勁）, while transitions remain relaxed. Do not maintain unnecessary muscular tension throughout the form.
Overall Key Points
全套要領
1. Clear stances — 步型清楚
Every stance must be recognizable. Do not allow bow stance, horse stance and empty stance to become vague intermediate positions.
2. Stable lower body — 下盤穩固
The feet establish the base, and the knees follow the toes. Stability does not mean stiffness.
3. Waist directs the movement — 以腰為軸
Turning, punching, blocking and changing direction should be led by coordinated movement of the waist and kua（腰胯）, not by the arms alone.
4. Hands and feet arrive together — 手到、腳到、眼到
A complete movement coordinates:
Hands（手）
Eyes（眼）
Body method（身法）
Footwork（步法）
Spirit and intention（精神、意識）
This is traditionally summarized as 手、眼、身、法、步.
5. Extend without locking — 舒展而不僵硬
Long Fist movements should be open and extended（舒展大方）, but the elbows and knees should not be violently locked.
6. Distinguish full and empty — 虛實分明
Before kicking or stepping, transfer the weight completely enough to free the moving leg. In empty stance, the front foot must genuinely be light.
7. Eyes express intention — 眼隨手動
The gaze normally follows the attacking, blocking or threading hand. At the final position, focus beyond the hand rather than looking vaguely downward.
8. Alternate relaxation and power — 鬆緊相間
Remain relaxed during preparation and transition; apply a short, coordinated contraction at the final instant, and then release again.
9. Maintain martial meaning — 動作要有攻防意識
Each action has a purpose:
Sweep（摟）removes or controls an attacking arm.
Punch（沖拳）attacks the centre.
Upper block（架）protects the head.
Cover（蓋）presses or deflects an arm.
Thread（穿）enters through an opening.
Rising palm（挑）lifts or redirects an attack.
Understanding these applications prevents the routine from becoming empty gymnastics.
10. Protect the knees — 保護膝關節
The most important safety rule is:
The knee and toes should generally point in the same direction.膝尖與腳尖方向一致。
Practise higher stances if there is knee, hip or ankle discomfort. Never force the crouching or cross stance merely to appear lower.
五步拳 is especially useful because its brief sequence contains the fundamental grammar of Chinese martial arts: stable stances, clear weight transfer, waist-led movement, coordinated hands and feet, focused eyes, and distinct rhythm. Its recognized purpose is to improve flexibility, coordination, speed and continuity while preparing students for more advanced routines. University lecture summary, illustrated sequence