Top Exercises to Strengthen Your Riding Position

Ever hit that sweet spot while riding—when you’re horseback riding and it’s so in sync, it feels like you're just one creature?

A strong riding position is not about sitting pretty; it’s about that perfect mix of balance and boss-level control. When you've got that down, every tiny signal you give is like a secret handshake between you and your horse.

Getting there means getting physical, tuning up each muscle to speak horse like a pro.

We have a lineup of exercises for equestrians that'll beef up your horse-riding game. We’ll walk you through how each exercise will help your riding position, how to do it, and a pro tip to amp it up a notch.

So, let’s get those muscles in shape and get you into a good horseback riding position.

Leg lifts are your secret weapon for lower body strength, vital for a stable saddle stance. By simulating the resistance you'd feel from stirrups, these lifts enhance the very muscles that keep you poised during a trot or canter.

So, how do you do leg lifts? Lay on your back, keep those legs straight, and bring them up like you're reaching for the stars with your toes.

And if you're feeling gutsy, strap on some ankle weights and take your workout to the next level, challenging your muscles and pushing your fitness boundaries. They'll give you that extra oomph like you're working against those stirrups.

How do you do squats? Feet shoulder-width apart, drop it like you're about to sit on a horse, and rise back up. Keep that back as straight as a fence post.

Remember, the deeper you go, the stronger you'll get, which helps your stabilization on the horse.

Flexible hamstrings and a supple back are important for fluid horse riding movements. Toe touches extend these crucial muscles, allowing you to flow with your horse's gait.

Moreover, they're excellent for winding down post-ride or priming your muscles for peak performance

So, how do you do toe touches? Stand up, hinge at the hips like you’re bowing to your horse, and try to touch those toes

Keep your feet flexed to get into those hamstrings. It’s like you’re pressing the pedals when you’re gearing up for a canter.

Wall sits reflect the endurance your muscles experience while maintaining a seated riding position during a long ride.

Luckily, these exercises do not demand much attention and are highly beneficial for improving lower body strength.

How do you do wall sits? Find a wall, slide down until your legs are bent at a right angle, and hold it like you're sitting on air – or better yet, on your trusty steed.

And remember to keep those heels down, just like they would be in stirrups. It’s like a leg day but your horse is the trainer.

Planks are vital for your core, which is your control center when you're on horseback. A rock-solid core keeps your riding smooth and your signals to your horse crystal clear.

How do you do planks? Get down like you’re about to do a push-up, but rest on your forearms. Keep everything from your head to your heels as straight as a board.

Consider it mastering the ideal riding stance without the horse. Achieve this, and you're well on your path to a rock-solid core, ready for any gait or trail ahead.

Lunges are like a dance move for riders. They get your legs and hips in top form for those precise moves you need in the ring while mimicking the steps of an intricate dressage routine—controlled, deliberate, and always in sync.

So, how do you do lunges? Take a big step forward, lower yourself until your front thigh is parallel to the ground, and keep that back arrow straight.

Imagine you're in the arena with every dip—your cue to your horse, crisp and clear—without saying a word.

Stirrupless riding is no joke. It's like walking a tightrope but on horseback and testing your balance like nothing else.

It's one of those things that gets better with practice, like when you're taking horseback riding lessons and have that 'aha' moment.

How do you ride without stirrups? Train on a stationary surface before attempting it on a horse. It can be intense on your thighs, but the effort is worthwhile. Maintain stillness and control from your waist down, mimicking the posture in the saddle. This is how you develop the strength that gives the appearance of effortless riding, even when it's quite the opposite.

The two-point horse riding position is not just show-off material for the jumping crowd; it's your core and balance workout in disguise. Practice it even away from the barn to build the endurance and muscle memory that will make your jumping and flatwork look effortlessly chic.

How do you ride with a two-point position? Rise to your feet, lean forward from the hips, and imagine you're effortlessly clearing the smallest jump in the world. You can replicate this off the horse (and it's advisable to do so). Grip the back of a chair or a bench and maintain that position. It's akin to planking but tailored for equestrians.