Exercises out of the saddle that help when you are in the saddle:

We ask our horses to perform very physical tasks for us on a weekly basis. Whether it’s building muscle in their topline or engaging their core and hind ends, it is not an overnight process for them. That same principle applies to us as riders as well. While it is not a requirement for us to exercise outside of riding, there are so many benefits when we do. The following are exercises that I have used over the years that have helped me create a stronger core and improve coordination, which I believe leads to a more balanced and sound horse, and a safer riding experience for both horse and rider. Improving your riding ability requires not only practice in the saddle, but also a combination of strength, flexibility, balance, and coordination exercises off the horse. These exercises target key muscles used in riding and enhance your overall performance:

1. Core Strengthening Exercises
A strong core is the foundation of good riding. It helps maintain balance, stability, and proper posture in the saddle. Core exercises also prevent fatigue and reduce the risk of injury.

• Planks:Planks engage the entire core and help with overall stability.
  • How to do it: Start in a push-up position, but rest on your forearms rather than your hands. Keep your body in a straight line from head to heels. Hold for 30 seconds to 1 minute, gradually increasing the duration as you build strength.
• Russian Twists:This exercise helps with lateral stability and torso rotation, which is crucial for turning, bending, and following the horse’s movements, and cueing your horse for a variety of movements.
  • How to do it: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and hold a weight or medicine ball. Twist your torso to each side while keeping your arms extended. Perform 2-3 sets of 15-20 twists per side.
• Dead Bugs:This exercise helps with core stability and improves control of your movements.
  • How to do it: Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor, then return to the starting position. Repeat on the other side. Perform 3 sets of 10-12 reps per side.

2. Balance and Stability Exercises
Balance is key to riding effectively and responding to the horse’s movements. These exercises improve your ability to stay centered and aligned in the saddle.

• Single-Leg Stands: This exercise helps strengthen the stabilizing muscles in your legs and improve overall balance.
  • How to do it: Stand on one leg, keeping your other leg slightly bent and off the ground. Hold the position for 30 seconds to 1 minute, then switch legs. For added difficulty, try it with your eyes closed or on an unstable surface like a balance pad or Bosu ball.
• Bosu Ball Squats: The Bosu ball forces your body to engage its stabilizing muscles to maintain balance, simulating the shifting of weight and posture in the saddle.
  • How to do it: Stand on the flat side of the Bosu ball with your feet hip-width apart. Slowly squat down, making sure your knees don’t extend past your toes, and then return to standing. Perform 3 sets of 12-15 reps.
• Leg Raises: To strengthen the hip flexors and the muscles that help maintain a balanced position in the saddle.
  • How to do it: Stand next to a wall or a stable surface for support. Lift one leg in front of you to hip height and hold for a few seconds, then lower it. Repeat 10-15 times per leg.

3. Flexibility and Mobility Exercises
Flexibility and mobility in the hips, hamstrings, and lower back are essential for maintaining a good riding posture and adapting to your horse's movements.

• Hip Flexor Stretches: Tight hip flexors can affect your ability to sit deep in the saddle and follow the horse's movements.
  • How to do it: Step one foot forward into a lunge position. Lower your back knee to the ground and push your hips forward to stretch the hip flexors. Hold for 20-30 seconds on each side.
• Cat-Cow Stretch: This stretch helps improve flexibility in your spine, which is vital for staying supple and moving fluidly with the horse.
  • How to do it: Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back (cow pose), then exhale as you round your back (cat pose). Perform 10-12 rounds.
• Hamstring Stretches: Tight hamstrings can impact your ability to maintain a stable, deep seat in the saddle.
  • How to do it: Sit on the floor with one leg extended straight and the other leg bent. Reach forward toward your toes, keeping your back straight, and hold the stretch for 20-30 seconds. Repeat on the other side.

4. Leg Strengthening Exercises
Strong legs are essential for controlling the horse and maintaining proper position. These exercises target the muscles in your legs that are actively engaged when riding.

• Lunges: Lunges strengthen the quadriceps, hamstrings, and glutes, which are important for leg position, stability, and support when riding.
  • How to do it: Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push back up to standing. Alternate legs and perform 3 sets of 12-15 reps per leg.
• Wall Sits: Wall sits build endurance in the leg muscles, particularly the quadriceps, which are used to maintain a strong, steady position in the saddle.
  • How to do it: Slide down a wall until your thighs are parallel to the floor. Hold the position for 30 seconds to 1 minute, then rest. Perform 3 sets.
• Calf Raises: Strong calves are crucial for effective use of the lower leg in riding.
  • How to do it: Stand with your feet hip-width apart. Slowly raise your heels, balancing on the balls of your feet, then lower back down. Perform 3 sets of 15-20 reps.

5. Upper Body Strengthening Exercises
A strong upper body helps with rein handling, maintaining an upright posture, and keeping your arms relaxed and steady.

• Push-Ups: Push-ups strengthen the chest, shoulders, and triceps, all of which are used when riding and holding reins.
  • How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. Perform 3 sets of 10-15 reps.
• Resistance Band Rows: This exercise helps strengthen the upper back and shoulders, improving your ability to maintain a stable upper body position, better posture, and proper rein contact.
  • How to do it: Attach a resistance band to a stable object. Hold the ends of the band with your arms extended in front of you. Pull the band towards your torso, keeping your elbows close to your body, and squeeze your shoulder blades together. Perform 3 sets of 12-15 reps.

Riding at any level requires a blend of strength, balance, flexibility, and coordination. By incorporating these exercises into your training routine, you can build a stronger, more balanced body that will help you ride more effectively, stay centered in the saddle, provide effective cues to your horse, and respond to your horse’s movements with greater ease. Focus on building a well-rounded fitness regimen, including core strength, flexibility, leg power, and upper body stability, to improve your riding skills both on and off the horse. Be sure to check with your doctor on any exercise if you have an injury or limiting conditions.

Bridget Brandon is President of The Equine Expert LLC, a multi-discipline equine expert witness and consulting firm offering legal expert witness, consulting, and valuation services in court cases, legal matters, estates and business affairs. Bridget is also owner of ValueMyHorse LLC, providing equine appraisals, a buyers advocate service, breeding operation, farm consulting and retirement board. Bridget is also a property and casualty field agent for Marshall Sterling selling equine and farm and ranch insurance. For more information on Bridget visit www.theequineexpert.com, www.valuemyhorse.com or you may contact Bridget at [email protected] or [email protected].