By Sandra Verda-Zanatta

SVZ Dressage & F2R Fit To Ride Pilates for Equestrians 

In all sports, communicating and working as a cohesive team takes effort, skill, and patience. This is especially true for equestrian sports, as they require a coordinated effort between human and horse to develop an understanding of each other through physical and verbal cues. This complex communication system relies on the rider’s ability to recognize how their horse responds to body language, weight shifts, and physical cues along with teaching them verbal commands. Through hours of interaction and training, the human-horse dyad can achieve successful athletic performances, harmonious partnerships, and long-lasting bonds.

The hips are an essential element in the development of an independent seat, which in turn is crucial for effective communication. From sitting trot to two-point position, sliding stops to reining spins, the rider’s hips play an important role in the execution of movements throughout equestrian sports. Regardless of their competitive discipline or style of riding, equestrians need a balanced seat with strong yet flexible hips to stabilize the pelvis, maintain postural stability, and support a secure leg position that allows for clear, concise aids. A seat that is shock-absorbing and doesn’t rely on the reins, stirrups, or gripping with legs is the foundation for developing a clear communication system. Relaxed, open hip joints and a mobile pelvis allow the rider’s seat freedom of movement to follow the horse’s rhythm, encouraging the horse to relax and swing, promoting fluidity of the gaits. Tight hips restrict the rider’s ability to follow the horse’s movement and often result in stiffness and bouncing in the saddle, hindering the horse from moving confidently forward in a consistent tempo. 

Related: Essential Exercises for the Perfect Sitting Trot

Muscles of the Hip and Their Role in Equestrian Sports 

1. Hip Flexors - main functions are posture maintenance and leg position.

• Iliopsoas (iliacus and psoas major): lifts leg and maintains postural stability while mounted
• Rectus femoris (quadricep muscle): hip flexion and stabilization
• Sartorius: leg alignment and positioning

Weak hip flexors impact the rider’s ability to maintain proper posture and leg position, which can cause a loss of balance and the upper body to tip forward. When these muscles are tight, they restrict the movement of the rider’s pelvis and the ability to shock absorb, making it difficult to follow the horse’s movement. 

2. Hip Extensors - main functions are balance and pelvic/core stabilization

• Hamstrings (biceps femoris, semimembranosus, semitendinosus): aid in balance, leg position, and control 
• Gluteus maximus: power and stability

The role of hip extensors is to support core stability, and aid in balance and leg control. If hip extensors are tight and the core is weak, typically you will see the rider in a posterior pelvic tilt or chair seat position.

3. Hip Abductors - main functions are leg control and lateral stability

• Gluteus medius: maintains lateral balance and alignment 
• Gluteus minimus: pelvic stability
• Tensor fasciae latae: fluidity of leg movements and balance

The hip abductors are responsible for lateral balance and stability to help keep seat bones equal in the saddle and torso straight with the horse’s midline. They also support leg control for smooth cues. Weak and tight abductors cause poor lateral stability, uneven weight distribution in saddle and stirrups, and difficulty keeping legs in the correct position.

4. Hip Adductors - main functions are stability of seat in saddle, leg aids 

• Adductor longus, brevis, and magnus: leg control and squeeze strength, keep legs close to horse’s body
• Pectineus: leg adduction, inner thigh squeeze 
• Gracilis: assists leg position close to saddle

The hip adductors are responsible for stability in saddle, and subtle communication through seat and leg aids. They promote consistent, close leg contact with the horse’s barrel without gripping. When adductors are weak there is a lack of leg stability; when they are tight, tension in seat and legs is increased and shock absorption is decreased.  

5. Deep Lateral Rotators - main functions are leg position and precise leg movements 

• Deep lateral rotators (Piriformis, obturator internus, gemelli, quadratus femoris): hip rotation, leg alignment, and small, specific adjustments of leg position

The deep lateral rotators of the hip support leg alignment, precise leg movements, and adjustments. If these muscles are weak, leg cues may be less concise and controlled; and if they are tight, they may cause outward rotation of the legs resulting in a lack of stability and toes pointing out. 

Horses tend to mirror our body imbalances and position imperfections. Committing the time to work on improving our biomechanics and muscle symmetry helps to improve performance and promote longevity in our equestrian sport of choice. The following suggested exercises are commonly used for equestrians to improve mobility and strength in their hips. Keep in mind that slow, rhythmic breathing and attention to core engagement is important while working through each exercise. Try to isolate the movement of your hips from your spine and the rest of your body.  

Related: Increased Mobility and Flexibility for Horse Riders

Reps/Sets: 8 times each side - Stand on one leg with a slight bend in the knee. Lift other knee up to 90 degrees, open to the side, and then towards the back (as though you are dismounting), working through the full range of motion of the hip joint. Bring the knee back and place the foot down. Keep core connected and shoulders down and relaxed. Focus on isolating the movement to the hip joint.

Reps/Sets: 10 times each side - Kneel with one leg out to side, keeping pelvis neutral and body upright. 

Engage core, close hip angle, then return to upright position, squeezing glutes to press hips forward. 

Related: Essential Exercises for a Classical Riding Position

Reps/Sets: 8 times each side - Lay on your side, supporting the head and neck, while maintaining spinal alignment by engaging core. 

Bend bottom leg as it rests on the floor. Keep your top leg straight while raising it up and down, with pelvis neutral and hips stacked.

Reps/Sets: Repeat 1 time - Lay on your back, engage your core and lift your upper body slightly off the mat with your hands behind your head to support your neck. Point one leg to the ceiling, keeping the other leg low in a hover. Smoothly alternate lowering and lifting legs 10 times. 

Related: Pilates for Every Equestrian 

5. Fire Hydrant 

Reps/Sets: 10 times each side - On your hands and knees with your back flat. Keep your pelvis and shoulder blades neutral, connect your core and lift one knee out to the side, keeping hips level. Hold for 2 breaths, then release.

Reps/Sets: Hold 30-60 seconds each side  - Sit with one leg bent in front and the other leg extended back, keep upper body tall, support evenly with arms. 

Modifications:

• slightly bend back knee 
• round back to increase stretch of glutes and piriformis

Related: Achieving Perfect Harmony with Your Horse: The Key to Effortless Riding

Reps/Sets: 3 times each side - Lying on your back, cross one ankle over the opposite knee and gently draw your legs towards your body in this shape. Hold 20 seconds. 

Reps/Sets: Hold 5-10 breaths each side - Lie on your back with arms out in a T shape. Draw one knee towards your chest while keeping the other leg long on the floor. Gently rotate your bent knee across the midline towards the floor on the opposite side of your body. Try to keep both shoulders grounded. 

Refer to previous articles to gain more insight and additional exercises addressing hip flexibility and stability. It is recommended you consult a health professional prior to starting exercise programs. 

Related: Mounted Exercises to Improve a Horse Rider's Seat and Effectiveness

Related: How to Fall Off a Horse

More by Sandra Verda-Zanatta

Main Photo: Clix Photography