Strength Training: 5 Exercises to Improve Your Position and Balance in the Saddle πͺ
In the saddle, your body is your greatest asset: it absorbs movement, follows your horse, and communicates with subtlety. For everything to work in harmony, instinct alone isn't enoughβ¦ you also need strength, balance, and stability. And that takes work! Whether you ride for pleasure or compete, a few well-chosen exercises can make a real difference π
Here are 5 simple exercises to add to your routine, targeting the muscles most used in the saddle: core, glutes, adductors, and postural muscles. The goal? Build stability and improve your position in the saddle.
1. The classic plank
π‘ Goal: strengthen the core and stabilize the trunk.
Why it matters: a strong upper body helps you stay upright without gripping with your hands or legs. The plank activates the deep core muscles that are essential for absorbing your horse's movement.
β€ Exercise: hold yourself up on your forearms and toes, body in a straight line.
β±οΈ 4 rounds of 1 to 1.5 minutes depending on your level, with 30 seconds of rest in between.
Tip: keep your shoulders down and your glutes engaged (watch out for a pelvis that's too high β think about tilting it slightly inward).
2. The timeless squat
π‘ Goal: strengthen the quadriceps and glutes
Why it matters: strong legs give you better stability at all three gaits and over fences. They're what absorb the horse's impulsion while maintaining contact with the saddle.
β€ Exercise: stand with your feet shoulder-width apart, bend your knees as if you're about to sit down while keeping your back straight, then come back up. Try to do this exercise slowly β the slower you go, the harder your muscles work π
π 3 sets of 15 reps with 1 to 1.5 minutes of rest between sets.
Tip for those with knee issues 𦡠and anyone who wants an extra challenge π: Try adding a resistance band to better engage your adductors and prevent your knees from caving in during the exercise. Position the band just above your knees and maintain a slight tension throughout.
3. The one that burns: the glute bridge
π‘ Goal: activate the glutes and strengthen the lower back
Why it matters: these muscles stabilize your pelvis and reduce lower back pain after a ride. They're essential for staying fluid, especially in sitting trot or dressage.
β€ Exercise: lie on your back, knees bent, feet flat on the floor. Lift your hips by engaging your glutes, until your shoulders, hips, and knees form a straight line. Always focus on moving smoothly and with control.
3 variations:
1οΈβ£ 3 sets of 12 to 15 reps with 1 to 1.5 minutes of rest between sets.
2οΈβ£ 3 sets of 10 reps, holding for 5 seconds at the top of each rep, with 1.5 to 2 minutes of rest between sets.
3οΈβ£ 2 sets of 10 reps: this time, lift your hips and, without lowering them, raise one foot then the other. Focus on keeping your hips level and your knees from caving in (a resistance band can help), with 1.5 to 2 minutes of rest between sets.
Quick tip: just like when you're riding, remember to breathe steadily during the hold π
4. Forward lunges
π‘ Goal: build balance, core stability, and leg independence
Why it matters: lunges work on right leg / left leg dissociation. They're perfect for improving your symmetry in the saddle and avoiding imbalances or unwanted aids.
β€ Exercise: take a big step forward, bend both knees, then push off your front leg to return to the starting position.
π 3 sets of 10 to 12 reps on each side, with 1.5 to 2 minutes of rest between sets.
You can add weights if you want a more challenging workout.
5. Torso rotations
π‘ Goal: improve thoracic mobility and coordination
Why it matters: good upper body rotation helps you follow the movement through bends, direction changes, and transitions. It also improves your ability to dissociate your upper and lower body.
β€ Exercise: seated or standing, arms extended in front of you, rotate your torso left and right without moving your hips.
π 3 sets of 15 to 20 rotations, with 1.5 to 2 minutes of rest between sets.
You can use a stick or a ball to help sharpen the precision of the movement.
π§ After the effort? Don't skip your stretches
A toned body is great. A mobile body is even better. Make sure to include dynamic stretches at the end of your session to support recovery and prevent stiffness. Key areas to target: adductors, quadriceps, hamstrings, and lower back.
Strengthening your body on the ground means feeling better in the saddle. You'll gain precision and comfort β and give your horse a break from compensating for any instability on your part. Just a few minutes, 1 to 3 times a week, is enough to make a lasting difference in your position.
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