The Essential Role of Fitness in Enhancing Equestrian Performance

Successfully riding a dressage horse demands more than just skill with the reins or a confident seat. The strength, balance, and endurance you bring to the saddle come largely from your physical condition off of the horse. Many riders focus solely on their time in the saddle, but improving your fitness outside of riding can dramatically enhance your performance, safety, and overall enjoyment of the sport. This post explores why staying fit off of the horse matters and offers practical ways to build the right kind of fitness to support your riding goals.

One of our Adult Amateur riders, Ashley Cox, finds that keeping a dedicated pilates schedule throughout the week gives her the confidence she needs to ride and train her horse.

Why Out-of-Saddle Fitness Matters for Riders

Riding is a full-body activity that requires coordination, strength, and endurance. Your horse responds to subtle cues, and your body must maintain balance through movement, while maintaining a correct and influential posture. Without a strong foundation, riders can tire quickly, lose control, or develop poor form that affects both their comfort and the horse’s performance.

We asked Ashley Cox, one of our program's dedicated Adult Amateur riders what she does to stay fit in order to give her horse the best chance at performing and improving. She immediately exclaimed "Pilates, baby!" We asked her how it helped her perform in the tack and she stated "Pilates makes me an overall more effective rider. For sure a stronger core and helps to strengthen my weaker side so I'm more balanced in both directions."

Key benefits of out-of-saddle fitness include:

• Improved balance and stability: Strong core muscles help you stay centered and absorb your horse’s movements smoothly.

• Increased endurance: Cardiovascular fitness allows you to ride longer without fatigue.

• Better flexibility: Flexible muscles and joints reduce stiffness and improve your range of motion.

• Injury prevention: Strengthening muscles around joints protects against strains and sprains.

• Enhanced communication: A fit body can deliver clearer, more precise cues to your horse.

  
  

Riders who neglect fitness off the horse often find themselves struggling with soreness, poor posture, or limited control, which can affect the horse’s comfort, responsiveness, and ultimately their performance.

Core Strength and Its Role in Riding

Your core includes the muscles around your abdomen, lower back, hips, and pelvis. These muscles stabilize your spine and pelvis, allowing you to maintain an upright, balanced position in the saddle.

Why core strength is essential:

• It helps you stay balanced during sudden movements or changes in pace.

• It reduces the risk of lower back pain, a common complaint among riders.

• It allows you to absorb the horse’s motion without gripping tightly with your legs, which can confuse the horse. This is essentially the key to the elusive concept of "finding your seat."

  
  

Exercises to build core strength:

• Planks: Hold a plank position for 30 seconds to a minute, focusing on keeping your body straight.

• Bird-Dog: On hands and knees, extend opposite arm and leg, hold for a few seconds, then switch.

• Russian Twists: Sit with knees bent, lean back slightly, and twist your torso side to side.

• Dead Bug: Lie on your back, extend opposite arm and leg, then switch, keeping your core engaged.

  
  

Incorporate these exercises 3-4 times a week to build a strong, stable core that supports your riding posture.

Building Leg Strength for Better Control

Your legs are your primary tools for communicating with your horse. Isolated leg muscle control improves your independent use of various leg aids, creates stability and allows you to give subtle signals without overusing your hands.

Benefits of leg strength:

• Helps maintain a secure seat, especially during medium trots or extended gaits.

• Reduces fatigue in the thighs and calves during long rides.

• Supports proper alignment of hips and knees, improving overall balance and again giving you better access to using your seat aids.

  
  

Effective leg exercises:

• Squats: Build strength in quads, hamstrings, and glutes.

• Lunges: Improve balance and target multiple leg muscles.

• Calf Raises: Strengthen lower legs for better stirrup control.

• Wall Sits: Enhance endurance in leg muscles.

  
  

Aim to include leg workouts twice a week, focusing on controlled movements and proper form.

Cardiovascular Fitness for Endurance

Riding, especially as you advance through the levels in competitive settings, requires cardiovascular endurance. A rider with good cardiovascular fitness recovers faster and maintains focus throughout the ride.

Ways to improve cardiovascular health:

• Brisk walking or jogging: Simple and effective for building stamina.

• Cycling: Low-impact option that strengthens legs and heart.

• Swimming: Full-body workout that improves lung capacity and endurance.

• Interval training: Alternating periods of high and low intensity to boost fitness efficiently.

  
  

Try to get at least 150 minutes of moderate aerobic activity weekly to support your riding endurance.

We asked Sarah Chabot what benefits she has found when working on her fitness outside of equestrian sport. Sarah explained how she felt a desire to be better for her horse. "I train outside the saddle so I can be better in it. Running, cycling, yoga, and strength work all serve one purpose: showing up fit enough, balanced enough, and present enough for my horse. As I get older, my focus has shifted to my hips and core—anything that helps reduce friction in the partnership. Right now I’m stepping back from training because of my own injury, and it’s been a reminder of how much it matters to me. I can’t wait to get back to the work, because at the end of the day, it’s about showing up for your horse and doing the best you can with what you’ve got.”

Sarah Chabot, another one of our team's cherished Adult Amateur riders, during a long distance training run, preparing for a marathon.

Flexibility and Mobility for Comfort and Performance

Flexibility helps you move fluidly with your horse and reduces the risk of muscle tightness or injury.

Areas to focus on:

• Hip flexors and hamstrings for leg movement.

• Shoulders and upper back for rein control.

• Lower back for posture and balance and engaging your seat.

  
  

Stretching tips:

• Stretch after workouts or riding sessions when muscles are warm.

• Hold each stretch for 20-30 seconds without bouncing.

• Include dynamic stretches before riding to prepare your body.

  
  

Yoga and Pilates are excellent for improving flexibility and body awareness, both valuable for riders.

Mental Benefits of Off-Saddle Fitness

Physical fitness also supports mental focus and confidence. Regular exercise releases endorphins that reduce stress and improve mood. A fit rider feels more in control and less anxious, which positively affects communication with the horse. This positive communication provides a strong sense of confidence which is translated throughout the ride.

Mind-body practices to consider:

• Breathing exercises: Help manage nerves before riding.

• Meditation: Improves concentration and calmness.

• Mindful movement: Enhances body awareness and coordination.

  
  

Combining physical and mental fitness creates a well-rounded rider ready to face challenges calmly and confidently.

Practical Tips for Incorporating Fitness into Your Routine

Balancing riding with fitness training and every day life activities can be challenging but rewarding. Here are some tips to make it manageable:

• Set realistic goals: Start with short workouts and gradually increase intensity.

• Schedule workouts: Treat fitness sessions like riding lessons to stay consistent.

• Mix activities: Combine strength, cardio, and flexibility exercises to keep it interesting.

• Use your environment: Walk or jog with your dog, do bodyweight exercises at home, or join a local fitness class.

• Listen to your body: Rest when needed to avoid overtraining or injury.

  
  

Even 20-30 minutes a few times a week can make a noticeable difference in your riding.

Setting achievable goals is the key to figuring out the best way to manage the work-life-riding balance. We asked Anna Wallace how she manages to juggle her particularly challenging schedule in a way that allows her to be the best rider she can be for her horses. Anna told us that she measures results "over weeks not days. I pick the one or two main priorities and then fill in the second-teir priorities and just pivot when I have to." Anna continued on to describe to us how she also has focused on mental elasticity which has allowed her to figure out a sustainable balance. "For me, it’s about prioritizing certain activities and being willing to say no to other things on occasion.  And about giving myself grace when I can’t get it all done.  Things I can control (mostly)… getting decent-ish sleep most nights and what I eat.  That helps the riding and exercise fall into place."

Adult Amateur rider and FEI competitor Anna Wallace has found a routine that works for her work-life-riding balance.

How Out-of-Saddle Fitness Translates to Better Riding

Riders who commit to fitness off the horse often notice immediate improvements:

• Sitting deeper and more securely in the saddle.

• Giving clearer, more precise aids.

• Riding longer without fatigue.

• Recovering faster after rides.

• Experiencing less soreness and stiffness.

• Finding better access to mental elasticity.

  
  

These benefits not only improve your performance but also enhance your horse’s comfort and willingness. Better yourself so you can better your horse!