Top 5 Exercises for Equestrians

A highly competitive, professional barrel racer and thriving small business owner, Riding Warehouse sponsored rider Krista Williams shared with us her five favorite exercises she loves to do on the road to warm up her body before race day. These five exercises focus on enhancing strength, balance, and flexibility in the saddle. This fast routine can be done at home or the barn in under fifteen minutes and is helpful for maintaining proper posture, improving body control, and preventing injuries. Perfect for riders of all levels, these exercises will help you feel confident and strong in the saddle, so you can support your horse—allowing you both to perform at your best!

Disclaimer: As with any exercise, only do as much as your body says is okay; stop if you feel pain or discomfort. These are exercises that Krista Williams has found helpful, but they may not be suitable for everyone. We are not medical professionals, and it is always recommended to check in with your doctor when starting new exercise routines—especially if you have any health concerns.

Before we dive in, you'll want to grab the following items listed below. These will be your go-to tools for this quick and effective workout. For a 15-minute workout, repeat each exercise twice, but feel free to repeat the exercises as many times as you would like for a longer workout.

• Yoga/Exercise Mat
• Weight(s): Krista recommends a 10-lb kettlebell (if you don't have a weight available, you can even use a household item like a large, filled water bottle)
• Workout Attire
• Appropriate Footwear

The Russian twist is predominantly a core exercise that targets the abdominal muscles. It also addresses hip flexor strength, and with the addition of a weight, will give you an upper-body workout as well. For equestrians, a strong core is essential for maintaining balance in the saddle. The Russian twist is excellent for improving rotational movement, stability, and building the core strength necessary for effective riding. Incorporating the Russian twist into your fitness routine can help you achieve better posture, smoother transitions, and more precise aids while riding.

Tips:

• Keep your movements controlled and deliberate to avoid straining your back.
• Focus on using your core muscles to twist rather than just swinging your arms.
• Breathe steadily throughout the exercise, exhaling as you twist and inhaling as you return to center.

Russian Twist Steps

1. 1. Starting Position: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to create a V shape with your torso and thighs. Keep your back straight, your chin pointed down, and your core engaged.
   2. Position Your Arms: Hold your weight with both hands in front of your chest. Modified Version: Clasp your hands together in front of you.
   3. Lift Your Feet: Lift your feet off the ground, balancing on your sit bones. Keep your knees bent and your shins parallel to the floor. Modified Version: For a milder version, keep your knees bent and your feet flat on the ground.
   4. Twist: Rotate your torso to the right, bringing the weight or your hands beside your right hip. Keep your arms close to your body and move as a unit, not just your arms.
   5. Return to Center: Rotate back to the starting position.
   6. Twist to the Opposite Side: Rotate your torso to the left, bringing the weight or hands beside your left hip.
   7. Repeat: Continue alternating sides for a total of 60 seconds. Rest for 30 seconds before transitioning to the next exercise.

Squats are an ideal exercise for equestrians. Mimicking your riding position, this exercise targets the lower body muscles. Squats strengthen the quads, hamstrings, glutes, calves, as well as the hip flexors, boosting stability and balance in the saddle. Krista recommends adding a weight to make this movement a full-body workout. By incorporating squats into your exercise routine, you can improve your communication with your horse via leg aids, balance, and overall performance, ensuring you and your horse move as a seamless team.

Tips:

• Keep your movements controlled to avoid injury.
• Do not let your knees go past your toes.
• Roll your buttocks and pelvis forward to keep your back straight.
• Aim to get to a depth where your thighs are parallel to the floor, or as low as your mobility allows.
• Inhale as you lower into the squat, and exhale as you return to the starting position.

Squat Steps

1. 1. Starting Position: Stand with your feet just to the outside of your hips. Keep your chest up, shoulders back, and your spine in a neutral position by rolling your pelvis forward. Engage your core muscles.
   2. Position Your Arms: Hold the weight with both hands in front of your chest for the entire movement. Modified Version: Clasp your hands together in front of you.
   3. Descent: Begin the movement by pushing your hips back as if you are about to sit on a chair. Bend your knees, keeping them in line with your toes. Lower your body until your thighs are parallel to the ground or as low as your mobility allows. Keep your weight distributed evenly through your feet, primarily on your heels.
   4. Bottom Position: Ensure your chest stays up and your back remains straight. Your knees should not extend past your toes, and your heels should remain flat on the ground. Pause briefly at the bottom.
   5. Ascent: Drive through your heels to return to the starting position. Extend your hips and knees simultaneously. Keep your chest lifted and your core engaged throughout the movement. Squeeze your glutes at the top of the movement.
   6. Repeat: Perform the exercise for a total of 60 seconds, maintaining proper form throughout each squat. Rest for 30 seconds before moving on to the next exercise.

The upward row is a fantastic strength-training exercise that improves your shoulder and upper back strength, both of which are crucial for maintaining proper position and control while riding. Strong upper body muscles improve your ability to communicate with your horse effectively and support a balanced seat in the saddle, making this a valuable strengthening exercise for riders of all disciplines.

Tips:

• Avoid jerking the weight up. Keep your movements slow and controlled to reduce risk of injury.
• Do not lift the weights too high, raise only to around nose level.
• Keep your neck muscles relaxed throughout the duration of the exercise.
• Keep your back straight and core engaged to prevent lower back strain.

Upward Row Steps

1. 1. Setup and Positioning: Hold your weight with an overhand grip (palms facing down), with your hands spaced about shoulder-width apart. Stand with your feet just to the outside of your hips, knees slightly bent, and core engaged to support your lower back.
   2. Starting Position: Let your arms hang straight down in front of you. Keep your chest up, shoulders back, neck relaxed, and eyes forward.
   3. Lifting Phase: Begin by lifting your elbows up and out to the sides, keeping the weight close to your body. Your elbows should lead the movement, rising higher than your wrists.
   4. Peak Phase: Lift the weight until you reach near the height of your nose. Hold for a brief moment at the top.
   5. Lowering Phase: Lower the weight back down slowly to the starting position. Avoid swinging or using momentum, and maintain control throughout the movement.
   6. Repeat: Perform the exercise for a total of 60 seconds. Rest for 30 seconds before moving on to the next exercise.

*For Increased Difficulty: Hold a sumo squat stance (with your feet wider than your hips and toes pointed slightly outward), squat down, and hold for the duration of this exercise.

For equestrians, maintaining strong and balanced legs is necessary for effective riding. The pulse lunge is an excellent exercise to achieve this by targeting the muscles that are engaged during riding: the quadriceps, hamstrings, and glutes. Focusing on one leg at a time makes sure your strength is balanced between each leg, helping you communicate clearly with your horse. This variation of the traditional lunge (with added pulses) promotes muscle endurance and stability, which will help you stay strong during long days in the saddle.

Tips:

• Keep your chest up, pelvis rotated forward, and back straight. Avoid leaning forward.
• Engage your core throughout the exercise to maintain balance and protect your back.
• Perform the pulses slowly and with control to maximize muscle engagement.
• Inhale as you lower into the lunge, and exhale as you push back up.

Pulse Lunge Steps

1. 1. Starting Position: Stand tall with your feet hip-width apart. Engage your core and keep your shoulders relaxed. Place your hands down at your side, on your hips, or hold them out in front of you for balance.
   2. Step Forward: Take a large step forward with your left foot. Ensure your feet are still hip-width apart for stability.
   3. Lower Into a Lunge: Slowly bend both knees to lower your body. Your left thigh should be parallel to the ground, and your right knee should just touch the ground. Make sure your left knee is directly above your ankle and not pushing forward past your toes.
   4. Pulse Movement: At the lowest point of the lunge, perform a small up-and-down pulse. Move only a few inches up and then back down, maintaining the bend in both knees.
   5. Return to Start: Push through the heel on your left foot to rise back up to the starting position. Bring your left foot back to meet your right foot.
   6. Repeat on Other Side: Step forward with your right foot and repeat the lunge and pulse sequence. Perform the exercise for a total of 60 seconds. Rest for 30 seconds before moving to the next exercise. Make sure to perform the same number of pulses on each side to ensure balanced strength development.

*For Increased Difficulty: Hold a weight down by your side, on the opposite side of your leading leg.

Flutter kicks are a simple, yet highly effective exercise that equestrians can greatly benefit from. This exercise mainly targets the core and hip flexors, which keep you balanced in the center of your saddle and help you maintain a strong position. By adding flutter kicks into your riding fitness regimen, you can boost your core and hip flexor strength and improve your overall balance. This can help you stay in tune with your horse's movement, whether you are rounding a barrel or galloping a hill.

Tips:

• Avoid rushing through the exercise. Controlled movements are more effective and reduce the risk of injury.
• If you feel strain in your lower back, raise your legs higher or place your hands underneath your hips for added support.
• If lifting your head and shoulders off the ground strains your neck, place a rolled-up towel under your head for support.
• Ensure your lower back stays pressed against the floor to avoid strain.
• Keep your legs straight, and avoid bending your knees.

Flutter Kick Steps

1. 1. Preparation: Position yourself flat on your back with your arms at your sides palms facing down under your hips for stability. Tighten your abdominal muscles by pulling your belly button toward your spine.
   2. Starting Position: Raise both legs off the ground about 4 to 6 inches. Keep them straight and slightly apart. To engage your core more, slightly lift your head and shoulders off the ground.
   3. Perform the Flutter Kick: Start moving your legs in a scissor-like motion, alternating lifting one leg higher while the other lowers, but keeping them off the ground. Keep a consistent pace, ensuring that your movements are controlled and not too fast. Your legs should move up and down in a smooth, continuous motion.
   4. Duration: Perform the exercise for 60 seconds. Take a 30-second break.

*For Increased Difficulty: Lift your upper body farther off the ground, then hold a weight out in front of you (but close to your body) for the duration of the exercise.

Closing Thoughts

Staying fit is important not only for your health, but also for the synergy between you and your horse. Incorporating these quick exercises into your routine will help you stay in peak condition, so you can be ready to tackle every ride with strength and confidence. Remember that a well-prepared rider contributes to a well-performing horse. For more tips on how to improve your riding, check out the rest of our learning center articles. As always, if you have any questions, reach out at info@ridingwarehouse.com or by calling 1-800-620-9145 to talk to our knowledgeable team for personalized advice. Stay active, and ride your best!