Equitation Exercises for the Horseback Rider
How to Strengthen Leg Position and Balance
Sep 29, 2009
“Equitation” is the position of the rider, and encompasses strength, effectiveness, and placement of the riders’ body parts. Some terms that describe “good” equitation include “deep seat,” “soft hands,” “straight back,” “low heels,” and most importantly, a “strong leg.” A strong leg is well positioned with the heel directly under the rider’s hip, with the ankle flexed so the heel is lower than the toe, the thigh pointed downward and rolled flat, and the calf making contact with the horse’s side. A strong leg will not move from this position while posting, sitting, cuing, jumping, changing direction, or even while the horse misbehaves. The following exercises are useful for improving equitation, and include ways to test how much improvement has been made.
The Half Seat
Also known as two-point or jumping position, this “seat” is characterized by the rider standing up, out of the saddle, leaning slightly forward to maintain balance. Only two points of the riders body are touching the horse (the two legs), versus the three points when sitting in the saddle (two legs plus seat). This position is used when jumping to free up the horse’s back over a fence.
- This position forces the riders weight down into their heels, where it should be for maximum security in the saddle. In order to balance without flopping back down into the saddle, the lower legs must be directly under the center of gravity (just above the pelvis, in front of the spine). This places the legs in the most correct position, and the more a rider practices it, the more solid the leg placement will become, even while sitting in the saddle.
- Practice maintaining the half seat all gaits and throughout all transitions. Also practice alternating between posting trot, sitting trot, and half seat as a warm-up.
- The rider will know that her leg is becoming more strong and correct as she is able to stay in the half seat for longer and longer periods of time, and is able to transition between the gaits without falling back into the saddle.
No Stirrups
The rider drops her stirrups, and crosses them over the horse’s withers in front of the saddle. Without stirrups, it is much harder work to keep the heels down, as there is no stirrup to brace against. The rider must maintain the proper leg position without the stirrups to help, and must use much more muscle to stay centered on the horse. Riders will realize how much help the stirrups really are when they have to post to the trot without anything to push against but their own leg strength against the saddle!
- The rider should practice riding without stirrups at all gaits and throughout all transitions. This includes posting trot and half seat.
- For the “workout” to be most effective, only post for as long as the leg can remain in the proper position. Stop before the legs get too tired. Posting and half seat without stirrups are not helpful if the leg is in the wrong place.
- Like the half seat exercise, the rider will know that her leg is becoming stronger when she can post to the trot without stirrups for longer and longer periods of time. If no stirrup work becomes easier, make it more challenging by stretching one hand overhead. This requires the rider to put more emphasis on steering with the legs, and the overhead arm causes the same-side seat bone to become deeper (and therefore more balanced and connected to the horse).
Lunge Line Exercises
These exercises require an assistant who can lunge the horse while the rider practices without reins. A grab strap can be attached to the saddle, or simply tie a polo wrap around the horse’s neck for balance if necessary.
- Practice the half seat, with arms outstretched to the sides, then overhead, then straight out in front. Also, with arms stretched out to the sides, rotate the torso and turn towards the center, then rotate to the outside. Do these at all gaits. It makes the rider dependent on her own balance, not leaning on her hands and the horse’s mouth. This is called having an “independent” seat.
- Practice riding all gaits and transitions without reins and without stirrups. Focus on asking for down transitions without reins. Ask for the transition by tightening abdominal muscles in towards the navel, shift upper body slightly back, breathe out, and relax as the horse slows.
- A good stretch for deepening the seat and lengthening the thigh (necessary to maintain balance) is drawing up the heels to the buttocks, so they are just about touching. This opens up the front of the hips and raises the ribcage, points the seat bones straight down, and brings the thigh and knee down so they are flat against the saddle. This is a good exercise for riders who tend to round their backs, let their lower legs come forward, or pinch with their knees.
Practice these exercises at least weekly to become a stronger and more effective rider. Equitation riders swear by these tried-and-true workouts, and so should anyone looking to improve her riding.
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