Basic Tae Kwon Do Stances:

Attention Stance

Checkpoints:
  1. Chest facing forward.
  2. Arms hanging straight down with open hands facing the body.
  3. Feet together and toes pointed forward.
  4. Back straight, shoulders back, head up, and eyes looking straight ahead.

Ready Stance

Checkpoints:
  1. Chest facing forward.
  2. Tight fists at belt level, about two fist-widths away from your abdomen, and one fist-width apart from each other.
  3. Feet one shoulder-width apart lined up parallel to the target.
  4. Toes on both feet pointed forward toward the target.
  5. Knees straight (but not locked).
  6. Back straight, shoulders back, head up, and eyes looking straight ahead.

Stances commonly used in Poomse (Form):

Front Stance

Checkpoints:
  1. Shoulders parallel to the target (chest facing forward).
  2. Front knee bent until you can just barely see your toes.
  3. Back knee locked straight.
  4. Feet one shoulder-width apart.
  5. Back straight up, (don’t lean forward — stay centered).
  6. Shoulders back, head up, and eyes looking straight ahead.

Back Stance

Checkpoints:
  1. Shoulders perpendicular to the target (chest facing sideways).
  2. 75% of weight on the back leg.
  3. Heels of both legs in a straight line.
  4. Back knee bent, with the foot of that leg turned to a 45-degree angle behind you.
  5. Front knee slightly bent, with the toes on the foot of that leg pointed straight ahead.
  6. Back straight up, (don’t lean back — stay centered).
  7. Shoulders back, head up, and eyes looking straight ahead.

Horseback Riding Stance

Checkpoints:
  1. Shoulders parallel to the target (chest facing forward).
  2. Both knees bent until you can barely see your toes.
  3. Heels in one line parallel to the target.
  4. Toes on both feet should be pointing forward (not out to the sides).
  5. Back straight up, (don’t lean forward — stay centered).
  6. Shoulders back, head up, and eyes looking straight ahead.

Walking Stance

Checkpoints:
  1. Shoulders parallel to the target (chest facing forward).
  2. Feet no more than one shoulder-width apart and one shoulder-width long.
  3. Toes of the front foot pointed toward the target.
  4. Both knees straight, but not locked straight.
  5. Back straight up, (don’t lean forward or backward — stay centered).
  6. Shoulders back, head up, and eyes looking straight ahead.

Cat Stance

Checkpoints:
  1. Shoulders parallel to the target (chest facing forward).
  2. Feet no more than one shoulder-width long.
  3. Both knees bent until you can barely see your toes.
  4. 90% of your weight on the back leg.
  5. Front foot on resting on the ball of the foot, with the toes of the foot pointing forward.
  6. The ball of your front foot and the heel of your back foot in one line perpendicular to the target.
  7. Back straight up, (don’t lean forward or backward — stay centered).
  8. Shoulders back, head up, and eyes looking straight ahead.

X Stance

Checkpoints:
  1. Shoulders perpendicular to the target (chest facing sideways).
  2. Front foot flat on the floor, with toes facing the target.
  3. Front knee bent so far that you cannot see your toes.
  4. 90% of your weight on your front leg.
  5. Back leg resting on the ball of the foot, crossed behind the front foot.
  6. Toes of your back foot pointing toward the heel of your front foot.
  7. Back straight up, (don’t lean forward or backward — stay centered).
  8. Shoulders back, head up, and eyes looking straight ahead.

Stances Commonly used in Sparring

Attack Stance

Checkpoints:
  1. Rear hand guarding the jaw, front hand up to protect the face and body.
  2. Feet close together (one shoulder-width).
  3. All weight on the balls of the feet, most of your weight on the front leg.
  4. Rear foot always turned on the ball of the foot, with heel up slightly.
  5. Knees bent slightly.
  6. Stand up straight with good posture, ready to attack at any moment.

Defense Stance

Checkpoints:
  1. Rear hand guarding the jaw, front hand up to protect the face and body.
  2. Feet about two or more shoulder-widths apart.
  3. All weight on the balls of the feet.
  4. Most weight on the back leg.
  5. Bend knees moderately.
  6. Stand up straight with good posture, anticipating the opponent’s attack.

Other Sparring Stances

Open Stance: When one opponent has the left foot forward and the other has right foot forward, this is called open stance — their chests are facing in the same outward direction.

Closed Stance: When each opponent has left foot forward, or when each opponent has right foot forward, this is called closed stance — their chests are facing opposite directions.


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