The Perfect Equestrian Workout

Horseback riding is more than just a sport, it’s a way of life. A true equestrian isn’t content to ride in the same arena every day, she is always striving for more: to win a year-end award, to be able to do a particular maneuver or, simply, to improve her horse’s performance. It’s this desire to be better that makes equestrian athletes so good at what they do. Athletes train hard. They don’t phone it in or just show up to the barn for a few hours of riding. They come to their workouts with purpose — whether it’s a long, hot yoga session or a set of hill repeats to improve their VO2 max. They know the reasons behind each of their exercises, and the benefits they will see from each one.

A strong core, good posture and balance, balanced and well-conditioned leg muscles, and proper upper body strength are important for all disciplines of riding. Riders are also required to be in a certain level of cardiovascular fitness for safety and performance. While regular riding can provide an excellent cardiovascular workout, off-horse training is typically the best way to achieve both cardio and strength gains in an equestrian.

Regardless of discipline, all riders should incorporate off-horse training into their regular routines. Not only will a good workout help increase the rider’s ability to perform in competition, but it can also reduce the risk of injury and make everyday barn chores a breeze. For example, if you aren’t strong enough to properly support your legs in the saddle, it could negatively affect the position of your feet on the horse and cause imbalance and even soreness for both you and your animal.

One of the most important muscles for a horse rider is the quadriceps muscle (front of the thighs) and gluteal muscle (buttocks). This helps you to maintain your riding posture, stability and control. Additionally, having a strong hamstring can increase the range of motion at your hip joint which will allow for effective cueing and movement in the 2-point position for hunt seat or dressage.

Performing exercises such as squats and lunges can help to strengthen these muscles, as well as the other lower body and abdominal muscles, essential for horse riding. Lunges are particularly beneficial because they work to activate the back muscles as well, which are often overlooked when it comes to strengthening for riding. A great lunge exercise is to stand with your feet shoulder-width apart, toes turned out slightly as if you were in the stirrups, and then to bend forward at the knees until they are at a 90-degree angle. You can start by using your own weight and build up to incorporating dumbbells for additional resistance. For the most impact, perform sets of 4 – 15 reps. Be sure to warm up with a light jog and stretching before and after each exercise. Remember to always consult your doctor before starting any new exercise program.