前屈立ちZenkutsu-dachi — Front stance

Zenkutsu-dachi (前屈立ち, “front stance”) is the workhorse forward stance of Shotokan — long and deep, the front knee bent over the toes and the back leg straight. It channels bodyweight forward into lunging attacks and strong forward blocks, and appears in nearly every kata.

TypeStance (dachi)

Weight~60% front / 40% back

Length~2 shoulder widths

Width~1 shoulder width

UseForward power

See the technique型

Toggle between the phases. These are simplified schematics of the shape of the technique — pair them with the step-by-step below and your instructor.

A diagram shows the shape, not the speed or feel. For full-motion form, watch the reference video below and train it live.

How to perform it

Step forward about two shoulder-widths, feet roughly one shoulder-width apart for stability.
Bend the front knee until it is directly above the front toes (the shin vertical).
Keep the back leg fully straight, back foot flat and angled out no more than ~30°.
Put about 60% of the weight on the front leg, hips square and facing forward.
Keep the spine upright — depth comes from bending the knee, not leaning.

Key points

Front shin vertical, back leg locked straight.
Hips square to the front for a full-facing (shomen) technique.
Both feet stay flat — do not let the back heel lift.

Common mistakes

Front knee collapsing inward or drifting past the toes.

Back heel lifting or back knee bending, which kills forward drive.

Too short or too narrow, making the stance unstable.

Where you’ll see it

Zenkutsu-dachi appears across the Shotokan kata syllabus, including:

Heian Shodan Bassai Dai Kankū Dai Jion

Application (bunkai)分解

The stance itself is the technique: it delivers bodyweight into a strike or drives a block forward, and its length lets you cover distance to close on an opponent or brace against an incoming force.

Note: applications are interpretive and one shape carries several valid uses — explore them with a qualified instructor.

Watch a reference performance演武

To see Zenkutsu-dachi performed at full speed, watch instructor demonstrations:

▶ Watch “Zenkutsu-dachi” on YouTube

Related techniques

Kiba-dachi騎馬立ち Kokutsu-dachi後屈立ち Oi-zuki追い突き

Zenkutsu-dachi — frequently asked questions

How deep should zenkutsu-dachi be?

About two shoulder-widths long and one wide, deep enough that the front shin is vertical with the knee over the toes and the back leg straight.

How is the weight distributed?

Roughly 60% on the front leg and 40% on the back — forward-biased, unlike the back-weighted kokutsu-dachi.

Which kata use front stance?

Nearly all of them. It is the default attacking and forward-blocking stance across the entire Shotokan syllabus.