Why Strength Training is Essential for Equestrians and Which Muscles to Target
- Gwynne Jones, PT, DPT, CERP
- Jul 17
- 4 min read
We all know that riding can be a great workout. We feel tired and maybe a little sore after a long trail ride or a challenging lesson. But what if you didn't have to feel that way? What if you could ride your horse with more ease and comfort? What if you didn't have to think so hard about that leg of yours that "doesn't work so well?" Or what if you were able to maintain good posture without having to constantly be conscious of it?
As a physical therapist working with equestrians, I see how unaddressed physical limitations off the horse affect performance and comfort in the saddle. Many riders aren't even aware that they have weaknesses or asymmetries that are creating blockages in their riding progress or even causing pain while riding. Further, these rider limitations always trickle down and have some affect on the horse.
Enter: strength training. Strength training improves body awareness, posture, balance, and injury resilience - core qualities for every rider. Let's talk about why strength training matters for equestrians, what areas to target, and how to start doing it safely.
The Demands of Riding on the Rider’s Body
Riding requires sustained isometric and dynamic muscle control, especially in the trunk and hips.
Key demands:
Core stability to manage the horse’s movement and stay centered.
Hip and glute strength to control leg aids without gripping.
Upper body endurance to maintain posture and rein contact without collapsing.
Neuromuscular coordination for fine-tuned symmetrical control.
Studies show that elite eventing riders demonstrate particularly high core endurance and postural control, highlighting elevated fitness requirements in these areas and the importance of off-horse training. Common rider limitations which negatively affect performance include weakness in the hip flexors (often feels like "tightness") or glutes, shoulder imbalances, poor postural endurance, decreased or asymmetrical hip mobility, and insufficient balance.
Why Strength Training Matters for Equestrians
Improves neuromuscular control—the connection between the brain and muscle activation. Crucial for subtle, effective riding aids.
Enhances proprioception—your awareness of joint and limb position, which helps with symmetry and balance in motion.
Increases range of motion—when you train through full range. Motion is lotion. No need to spend extra time doing passive stretching!
Progressive resistance training strengthens tendons and muscles, improving force transmission and resilience under load (e.g., landing from a jump).
Reduces overuse injuries by correcting muscle imbalances.
Improves effectiveness of aids and communication with the horse.
Supports longevity in the sport.
Strength training matters for equestrians just as it does for any other athlete because riding is a physically demanding sport. Just like runners or gymnasts train off the track or mat to improve their performance, riders benefit from building strength off the horse. Riding alone doesn’t develop strength in a balanced or comprehensive way. It often reinforces certain postures (like hip flexion and spinal extension) and movement patterns while neglecting others, leading to muscular imbalances, overuse injuries, and decreased performance over time. Strengthening your body off-horse also helps to minimize compensations that your body might have adopted from a previous injury or simply from other life stressors and everyday tasks.
Key Physiological Targets for Riders
Core Stability & Anti-Rotation Control
Riders must resist rotational forces from the horse’s movement—anti-rotation work trains this. A stable core also allows riders to maintain their center of gravity aligned with that of the horse. While many muscles make up what we commonly refer to as our "core," some key players are the obliques, multifidus, transverse abdominis, and diaphragm.
➤ Exercise ideas: Bird dog, Pallof press, dead bug, diaphragmatic breathing, bent-over rows.
Glute Strength & Hip Stability
A strong gluteus medius and maximus stabilize the pelvis, absorb shock, and enable quiet but effective leg aids. Weak glutes often lead to over-reliance on the inner thighs (gripping with the hip adductors) and can contribute to lower back pain.
➤Exercise ideas: Banded lateral walks, split squats, kickstand RDL's with rotation, squats.
Scapular Control & Posture
Scapular stabilizers, like serratus anterior and lower traps, keep the upper body upright and quiet while riding. When practiced with proper form, strength training in general improves endurance of the postural muscles, which reduces slumping and shoulder tension. This also provides a stable base from which to perform your aids.
➤ Exercise ideas: YTWIs, rows, serratus push-ups, kettlebell halos.
How to Integrate Strength Training
While programming workouts for specific goals takes nuance, you don't have to be an expert to get the benefits of strength training. Find exercises that are pain-free and feel challenging, but doable. Always try new exercises with only your bodyweight first, then slowly add weights (where applicable).
2–3 sessions/week of total-body strength work is ideal.
Include a short cardio warm-up and mobility drills to prep joints and tissues.
Focus on motor control and quality of movement—not just lifting heavy.
Seek help from a qualified professional trainer, coach, or physical therapist if you are unsure about how to properly perform an exercise.
Consult with a PT if you’ve had past injuries, pain, or stiffness.
Strength training supports better biomechanics, communication with the horse, and long-term health. Off-the-horse work shouldn't be a chore—it’s a performance edge. If you want to ride better, hurt less, and feel more confident, strength training is key.
Want to get started with a personalized rider strength plan? Book a session!
Follow Forge On Physical Therapy & Performance on Instagram and Facebook for more equestrian-specific movement tips.
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