Crossed Stance (Xie Bu): Sit Low with Your Legs Crossed

What is the crossed stance (xie bu)?

Xie means to rest, and that is what the stance looks like: you are nearly sitting, legs tightly crossed, body compact over a small base. Forms use it to turn, drop low or strike downward before rising into another stance.

Because the legs are interlocked, xie bu demands a lot of knee and hip control. It strengthens the thighs, mobilizes the hips and ankles and trains balance in a tight space. Together with the Drop Stance (Pu Bu) it is the lowest of the basic stances.

How to do the crossed stance step by step

1. Stand tall, feet roughly hip width apart.
2. Cross one leg behind the other. The front foot turns out 45 to 90 degrees and stays flat on the floor.
3. The back foot rests on the ball, heel lifted.
4. Sink slowly as if sitting down onto your back calf.
5. Your back knee settles against the front calf from behind.
6. Your seat ends up close above the back heel, torso upright.
7. Arms follow the form; for practice, cross them in front of the chest or extend them to the sides.

To come out, press up through both legs and turn toward the direction the front foot points. That is the transition you will need in forms.

Crossed stance mistakes to avoid

• Staying too high: the most common one. Then it is a half curtsy, not a crossed stance. Hold it briefly but actually sit low.
• Knees not touching: the back knee floats in the air and the stance wobbles. Cross the legs tighter.
• Front heel lifting: the whole front sole stays on the floor, or the base disappears.
• Front knee caving in: it points the same way as the toes.
• Leaning forward: often a sign of stiff ankles. Lift the chest and keep your eyes forward.

Drills for a deeper crossed stance

If you cannot get low enough yet, the cause is usually front-leg strength, hip mobility or stiff ankles. Warm up for 5 minutes and add these drills:

• Deep squat: 3 × 30 seconds, heels down. Frees up the ankles.
• Supported crossed squat: one hand on a wall or chair back, sink into xie bu and rise again. 2 × 8 per side.
• Xie bu with a hand down: sit low and place one hand next to the front foot. 3 × 15 seconds per side.
• Seated hip opener: one ankle over the opposite knee, lean gently forward. 2 × 45 seconds per side.

Once you can do it unsupported, extend the hold time. A sharp pain in the knee means stop at once; the crossed knee should never twist under load.

Transitions and the crossed stance in animal forms

A useful drill is switching between crossed stance and Empty Stance (Xu Bu): rise out of a deep xie bu, shift your weight back and let the front foot just touch down. It builds strength on the way up and control during the weight shift. Start with 2 × 6 per side.

Switching into the Bow Stance (Gong Bu) belongs here too: turn out of xie bu, step forward, back heel down. In the Five Stances Fist (Wu Bu Quan) form, the crossed stance is one of the five stations, and that is where you will see fastest whether you stay low or pop up during transitions.

The stance returns later in the animal forms. In the Tiger Combination a sequence ends with a downward claw in crossed stance, and in the Snake Combination the path leads through the crossed stance into the empty stance.

A crossed stance training plan

Three or four times a week after your warm-up, about 10 minutes. Rest 30 to 45 seconds between sets.

• Weeks 1–2: supported crossed squat 2 × 8, xie bu with a hand down 3 × 15 seconds per side.
• Weeks 3–4: hands-free xie bu 3 × 20 seconds per side, switch into empty stance 2 × 6.
• From week 5: 3 × 30 seconds, plus switching into bow stance with a straight punch, 2 × 6 per side.