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Sports training

Strength workout for horse riders: core endurance, hips, legs and back

Riders hold their trunk steady while the pelvis follows the horse, and back pain is common: studies put it at between about a quarter and nearly nine in ten riders at any one time. In young riders, weaker side-plank endurance went with back pain; junior show jumpers had stronger adductors than abductors and tight hip flexors; and shorter stirrups with a rising trot reduced the jolts through the spine, whatever the rider's strength. This session works on those things. No exercise programme has been tested on riding injuries or falls, and strength won't replace a hat or the right horse. You need a mat, a light resistance band, a dumbbell or kettlebell and a step.

40 minBeginner17 movesA wall · A band · A dumbbell · A step · An anchor point · A kettlebellHip flexors · Back · Abs · Glutes · Hip abductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoBriskHarder: Standing band hip flexion
  2. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoAn easy rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Standing hip CARs2 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallHarder: 90/90 hip lift-off

Trunk endurance

  1. McGill curl-up5 × 10 s holds
    Beginner · Abs · 3D demoHands under your low back, one knee bentHarder: Crunch
  2. Side plank3 × 20 to 30 s each side, building towards 60 s
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoHips high. Start from your knees (the knee side plank) if you need toEasier: Knee side plankHarder: Side plank with leg lift
  3. Bird dog5 × 10 s holds each side
    Beginner · Back, Abs, Glutes · 3D demoHips levelEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLow back stays downHarder: Forearm plank

Hips

  1. Side-lying leg raise2 × 8 each side
    Beginner · Hip abductors, Glutes · 3D demoToes forward; lift from the side of your hipEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  2. Lateral band walk2 sets of 10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  3. Single-leg glute bridge8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoHips levelEasier: Glute bridgeHarder: Barbell hip thrust
  4. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your tail underHarder: Couch stretch

Legs

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoSit down between your heelsEasier: Bodyweight squatHarder: Back squat with bands
  2. Step-up8 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoDrive through the front heel, like mounting from a blockEasier: Low step-upHarder: Dumbbell step-up
  3. Wall sit2 holds of 20 to 30 s
    Beginner · Quads, Glutes · 3D demoThighs about levelEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)

Back and yard

  1. Band row2 × 12
    Beginner · Back, Biceps, Shoulders · 3D demoElbows to your sidesHarder: Supported single-arm dumbbell row
  2. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoTall and braced, like carrying water bucketsHarder: Suitcase carry

Balance

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoClose your eyes only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Tips

  • Twice a week, on days you don't ride or after riding. The NHS asks adults for strengthening activities on at least 2 days a week.
  • Back pain when you ride: stirrup length and rising trot change the jolts through your spine. Our back pain guide has the warning signs.
  • Older riders: falls bring more spinal and chest fractures with age, so add bone-loading and balance work; our osteoporosis guide has more.
  • Pregnant: avoid riding, as our pregnancy guide advises, and use our pregnancy workouts rather than adapting this one. Talk to your midwife.
  • After a fall with a knock to the head: British Equestrian's return to riding, with riding again not before day 21.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the strength workout for horse riders: core endurance, hips, legs and back take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, A dumbbell, A step, An anchor point, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.