Want to ride with more balance, confidence and control? A stronger, more supple body can make all the difference. Cross-training off the horse isn’t just for elite athletes, every rider can benefit from exercises that build strength, improve flexibility, and sharpen coordination. Here’s how to train smarter, not just harder.

Why Cross-Train?

Riding may look effortless, but it demands serious physical control. From holding a two-point over fences to sitting deep in the dressage arena, your muscles are constantly working to stay in sync with your horse. A good off-horse routine can strengthen your core, build leg stability, increase endurance and improve your balance. Giving you a more secure and independent seat.

How It Helps Your Riding

Stronger Core – Keeps you stable in the saddle and reduces the need to grip with your knees.

Flexible Hips and Shoulders – Allow a deeper seat and more effective aids.

Balanced Legs – Prevents uneven pressure that can confuse your horse.

Improved Coordination – Helps you stay in control, even when your horse throws in a surprise move.

Better Stamina – Keeps you riding well through lessons, shows, or long hacks.

3 Cross-Training Moves for Equestrians

Wall Sit – Builds leg and glute strength for a stronger lower body.

Stand against a wall, slide down into a seated position with knees at 90 degrees. Hold for 30 seconds to start, building up over time.

Bird-Dog – Improves core stability and balance.

Start on hands and knees, extend one arm and the opposite leg. Hold for a few seconds, keeping your back flat. Switch sides and repeat 10 times.

Hip Stretch (Pigeon Pose) – Opens tight hips for better position in the saddle.

Start on all fours, bring one knee forward and angle it under your body, extending the other leg behind. Gently lower down and breathe into the stretch.

Make It Work for You

You don’t need fancy gear or hours of spare time. Just 10–15 minutes, two to three times a week, can make a real difference. Focus on slow, controlled movement and proper breathing, just like you do in the saddle.

Riding well isn’t just about what happens in the arena. Take care of your body, and it will take care of your riding. Start small, stay consistent, and feel the results in every stride.

By Charlene Carroll