Building Balance and Strength in the Saddle
It is so important to be strong in the saddle. Having strength in the right muscles, and knowing how to use it, can help you stay in position when giving a difficult aid. It will help you stay glued to the saddle through sitting trots, canters, and even some unexpected movements….
Even if you are already super strong, it is important to continue to build your strength and balance in the saddle, as the muscles we use to be stable riders are often not used in any other strength training or workout routines. Here are some exercises you can do in the saddle to help you stay strong, connected, and balanced.
NOTE: Only do these exercises under supervision and with a safe horse. Pay attention to your horse’s feelings about all of these exercises, and respect their boundaries if these aren’t okay for them.
Standing in your stirrups
Stand up in your stirrups while really trying to keep your ear over shoulder, shoulder over hip, hip over ankles. If you are new to riding, grab a chunk of mane and do this at a stand still first. Then try at a walk, maybe hands free. Be extra sure to never fall back hard on your horse’s back though!
No stirrup work
Drop those stirrups! Begin by riding a walk. If you are already a little stronger, try riding a sitting trot, posting trot, or canter with no stirrups. Really focus on keeping your leg as long as possible with your heel down. Even though your human instincts will tell you to curl up into the fetal position, resist! The longer you are the more balanced you’ll be.
Arm balances
These are one of my favorite exercises because they can be changed for different riders’ confidence and strength levels. The basic routine is the same—you’ll put both reins into one hand. With the other, you’ll make big circles both directions. Then put your hand on your head, back, and belly. Next reach for your toes, but only go as far as you can without coming out of the center of the horse. Then reach across your body for the opposite toes. Finally, reach for your horse’s ears and then tail. Repeat on both sides. If this is easy, try doing it while standing in your stirrups, or while sitting but with no stirrups. You can even do this at the sitting or posting trot to really test your balance.
Leg balances
This routine will test your seat and core strength as you won’t be able to grip with your legs at all. You’ll drop your stirrups, then make circles with your toes. Next swing your legs like scissors all the way from your hip. Try doing this both in sync with your horse as well as opposite. Then you’ll take your knees up in front of your saddle, hooking them either on the pommel of your western saddle or in front of the knee rolls on your english saddle. Finally, take your feel behind your seat for a quad and hip flexor stretch. Skip this one if you feel any pain.
Up-Up-Downs
This one can be a real challenge for your timing and balance as well as strength. You’ll begin in a posting trot. Then you will try to stay standing for two beats before returning to posting. Thus, up-up-down.