Beginners Wing Chun Exercises

[Skip to Video Lesson]

So, you’re just beginning your Wing Chun journey and eager to know which exercises will help you progress quickly and efficiently. With over 26 years of personal training experience and instructing thousands of students, I’ve identified the most crucial exercises for beginners. In this article, I will share these essential exercises that will lay a solid foundation for your Wing Chun practice. Let’s get started!

Leg Strengthening and Rooting:

  1. One of the primary challenges beginners face in Wing Chun is weakness in their legs. Building leg strength and stability is crucial for executing Wing Chun techniques effectively. Here’s a fundamental exercise to develop leg strength and rooting:

Exercise: Wall Stance


  1. Find a wall and place your heels against it.
  2. Bend your knees, going as low as you can while keeping your back straight.
  3. Maintain posture and press your head against the wall.
  4. Initially, aim to hold this position for one minute.
  5. Gradually increase the duration, working your way up to five minutes.

Upper Body Stability:

  1. To enhance your Wing Chun techniques, it’s essential to develop strength and stability in your lats (latissimus dorsi) and shoulders. These exercises will contribute to your overall stability and power:

Exercise: Elbow Planks


  1. Begin by resting on your forearms and toes, forming a straight line from head to heels.
  2. Keep your shoulders down, engaging your lats.
  3. Hold this position, ensuring proper posture and shoulder stability.
  4. Start with one minute and gradually increase the duration as you progress.

Exercise: Lat Pulls with Resistance Band


  1. Attach a resistance band to a stable object at chest height.
  2. Stand in a Wing Chun stance, keeping your shoulders down and back straight.
  3. Grasp the resistance band handles, keeping your elbows bent.
  4. Pull your elbows back, engaging your lats.
  5. Focus on maintaining good posture throughout the exercise.
  6. Perform three sets of ten repetitions.

Lower Body Strength and Core Stability:

  1. Developing lower body strength and core stability is vital in Wing Chun. These exercises target the legs, glutes, and core muscles:

Exercise: Goblet Squats


  1. Hold a dumbbell close to your chest, holding it by the ends.
  2. Stand with your feet shoulder-width apart.
  3. Slowly lower your body into a squat position, keeping your back straight.
  4. Push through your heels and glutes to return to a standing position.
  5. Perform the squats with controlled movements, maintaining proper form.
  6. Aim for three sets of ten repetitions.

Exercise: Single-Leg Lunges


  1. Stand with one foot in front of your body and the other foot slightly behind.
  2. Lower your body by bending your front leg while keeping your back straight.
  3. Push through your front heel to return to a standing position.
  4. Focus on balance and control throughout the movement.
  5. Switch legs and repeat the exercise.
  6. Adjust the weight as needed, gradually increasing resistance.
  7. Perform three sets of ten repetitions.

Yin and Yang of the Body: Stretching for Flexibility:

  1. In Wing Chun, it’s essential to balance strength with flexibility. Incorporating stretching exercises will help improve your overall flexibility and prevent injuries. Here are two effective stretches:

Exercise: Tan Sau Stretch


  1. Extend one arm straight out in front of you, palm facing up.
  2. Reach the other arm around and grab your wrist, pulling it downward.
  3. Start with gentle stretching, gradually increasing the depth over time.
  4. To enhance the stretch, utilize the arm of the Wing Chun wooden dummy or any stable object to hold onto while maintaining proper shoulder positioning.
  5. Hold the stretch for approximately one minute, focusing on keeping the shoulders down and back.

Exercise: Bong Sau Stretch


  1. Extend one arm straight out to the side at shoulder height.
  2. Bring the other arm around and hook it under the extended arm, grasping the wrist.
  3. Settle your shoulder down and pull the extended arm across your body.
  4. Maintain a steady stretch while ensuring proper alignment and posture.
  5. Hold the stretch for approximately one minute, feeling the stretch in your shoulder and chest muscles.


Incorporating these five Wing Chun exercises into your training routine will provide a solid foundation for your practice as a beginner. Strengthening your legs, developing upper body stability, and improving core strength will enhance your techniques and overall stability. Additionally, stretching exercises will help improve flexibility, balance the body’s Yin and Yang aspects, and promote injury prevention. Remember to approach these exercises with discipline, gradually increasing intensity, and seeking proper guidance when necessary. By dedicating yourself to these exercises, you’ll set yourself on the path to real progress in your Wing Chun journey.

Remember, Wing Chun is a lifelong pursuit, and consistent practice is key to mastery. Keep refining your skills, seek guidance from experienced instructors, and always maintain a humble and open mindset. Best of luck on your Wing Chun journey!