The Best Core Strengthening Exercises for Horse Riders
(From a PT & Ex-Saddle Fitter)
If you’ve been told to “sit deeper,” “relax your shoulders,” or “use your core more” while riding, you’re not alone.
Even the most dedicated riders can struggle with balance and stability in the saddle if their core strength isn’t developed enough.
As a qualified personal trainer, former saddle fitter, and lifelong rider, I’ve seen first-hand how much difference a strong core makes; not just for riders, but for their horses too.
In this blog, you’ll discover the best core strengthening exercises for horse riders you can do at home or in the gym to improve your posture, stability, and riding performance.
Want the complete plan? Download my free 2-week Rider's Core Training Guide—a structured program designed by a PT and former saddle fitter specifically for equestrians. Get your free guide here!
Why Core Strength Matters for Horse Riders
When your core is weak:
You collapse through your seat and bounce more in the saddle.
Your aids become inconsistent because your body isn’t stable.
You may experience lower back pain, hip tightness, or shoulder strain.
Your horse feels that imbalance, making their job harder and sometimes leading to discomfort or behavioural issues.
When your core is strong:
You sit taller and more quietly in the saddle.
Your leg and hand aids become more independent and precise.
You reduce strain on your lower back and hips.
Your horse moves more freely and comfortably underneath you.
I used to see this all the time as a saddle fitter. Riders who had stronger cores often had horses with less back soreness, because the rider wasn’t unintentionally bouncing or collapsing into the saddle.
Best Core Exercises for Horse Riders
These aren’t just generic gym moves; they’re functional, rider-specific exercises designed to improve your balance, control, and posture in the saddle. Each category targets a different aspect of rider performance, helping you develop strength that transfers directly to your riding.
Core Stability & Control
A strong core allows you to maintain a neutral, balanced position in the saddle — absorbing your horse’s movement through your hips rather than bracing with your arms or legs. These exercises build the deep stabilising muscles that keep your torso quiet and your aids consistent.
1. Dead Bug
Why it helps riders: The dead bug teaches independent movement of arms and legs while keeping your torso stable; just like using your aids without collapsing through your seat.
How to do it:
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Engage your core so your lower back gently presses into the floor.
Slowly lower one arm and the opposite leg toward the ground without letting your back arch.
Return to start and repeat on the other side.
Progression: Add a resistance band around your feet or hold a light weight to increase difficulty.
Rider focus: Keep your ribcage and hips quiet; think of absorbing movement evenly, as you would in sitting trot.
2. Bird Dog
Why it helps riders: Develops balance, coordination, and spinal alignment, improving your ability to stay centred and stable in the saddle, particularly during transitions and changes of pace.
How to do it:
Start on all fours, hands under shoulders, knees under hips.
Engage your core and slowly extend one arm forward and the opposite leg back.
Keep your hips level and avoid letting your back sag or arch.
Pause, then return and switch sides.
Progression: Add a pause or small circular movement at full extension to challenge your balance.
Rider focus: Think of this as maintaining your line of symmetry in the saddle; equal weight through both seat bones.
Anti-Rotation Strength
Riders often struggle with asymmetry; favouring one side or collapsing through a hip. Anti-rotation training teaches your body to resist unwanted twisting and shifting, so you stay centred even if your horse spooks or changes direction suddenly.
3. Pallof Press (Anti-Rotation Hold)
Why it helps riders: Improves your ability to resist rotational forces and stay upright in the saddle, enhancing balance, coordination, and independence of aids.
How to do it:
Attach a resistance band or cable at chest height.
Stand side-on to the anchor, holding the handle with both hands at your chest.
Step out to create tension, then press your hands straight out in front of you.
Hold for a few seconds, resisting the pull, then return slowly.
Progression: Perform in a half-kneeling position or add pulses at full extension.
Rider focus: Imagine staying perfectly straight when your horse shies or spooks; your upper body shouldn’t twist even when the world moves under you.
Core Endurance & Postural Strength
Endurance in your core muscles allows you to maintain good posture for longer rides without fatigue or collapse. These exercises build stamina in the deep abdominal and spinal muscles that protect your back and keep you tall in the saddle.
4. Plank (with regressions or progressions)
Why it helps riders: Enhances core endurance and stability, supporting your spine and helping you maintain a neutral seat without tension.
How to do it:
Begin on your elbows and toes, forming a straight line from head to heels.
Engage your core and glutes, avoiding sagging hips or raised shoulders.
Hold for 20–45 seconds, breathing steadily throughout.
Progressions & Regressions:
Easier: Drop to your knees or elevate your upper body on a bench.
Harder: Add alternating shoulder taps, leg lifts, or use a stability ball.
Rider focus: Think of holding your posture through a collected canter; engaged, aligned, and calm through your core.
Pelvic Stability & Seat Strength
Your pelvis is your base of support in the saddle. Strengthening the glutes and hip stabilisers creates a solid, balanced foundation that allows subtle, independent aids through your seat and legs.
5. Hip Thrust / Glute Bridge
Why it helps riders: Strengthens the glutes, hamstrings, and lower back, improving pelvic control and leg effectiveness. A strong seat means better connection and less bounce.
How to do it:
Sit with your upper back against a bench, knees bent, and feet flat.
Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower with control.
Progression: Add a barbell or perform single-leg bridges to challenge stability.
Rider focus: Visualise lifting your horse’s back with your seat; upward engagement through your glutes, not pressure from above.
Lower Body Stability & Strength
Strong legs support a still upper body. Developing lower body strength and control improves your ability to stay anchored in the stirrups and move fluidly with your horse’s motion.
6. Squats & Lunges
Why it helps riders: Enhances leg stability, hip strength, and core integration, helping you maintain alignment and absorb your horse’s movement through your lower body rather than your upper body.
How to do it:
For squats, stand with feet hip-width apart and lower as if sitting into a chair.
For lunges, step one foot forward and lower until both knees form 90-degree angles.
Keep your weight through your heels and your core engaged.
Progression: Add dumbbells or perform split squats for extra balance work.
Rider focus: Think of creating equal pressure through both stirrups; your legs are your stabilisers, allowing your upper body to stay soft and elastic.
Ready for a Complete Plan?
These exercises work—but following a structured 2-week program designed specifically for riders will get you faster results.
My free Rider's Core Training Guide includes:
- Progressive workouts for weeks 1-2
- Rider-specific form cues
- Exactly when and how often to train
- Zero guesswork
Top Tip For Horse Riders
Focus on form, control, and alignment over heavy weights. Riders benefit most from developing endurance and stability; not bulk.
The goal is to move with your horse, not against them.
Take Your Rider Core Training Further
These exercises form the foundation of every strong, balanced rider; but real progress comes from structure and consistency.
If you’re ready to take the guesswork out of your training, my free 2-week Rider’s Core Training Guide gives you a complete, easy-to-follow plan designed specifically for horse riders. Created by a personal trainer and former saddle fitter, this guide will help you build strength, stability, and posture that directly improve your performance in the saddle:
Download the Rider’s Core Training Guide and start riding stronger, sitting taller, and supporting your horse with every stride.
Horse Riders - Try This Simple Gym Core Workout
Here’s a sample you can try:
Warm-Up (5–7 mins)
Dynamic hip openers
Shoulder rolls
Cat-Cow
Core Circuit (2–3 rounds)
10 Dead Bugs
10 Bird Dogs each side
30-second Plank
Strength Work (2–3 rounds)
12 Squats
12 Hip Thrusts
8 Lunges each side
Conditioning (5–10 mins)
Rowing machine or bike for endurance.
Free Download: The Rider’s Core Training Guide
This is just a taste of what you can do. If you’d like a 2-week structured rider-friendly core plan with step-by-step instructions and rider-specific posture tips, grab my free PDF guide:
Equestrians Should Remember this:
Strengthening your core isn’t about becoming a bodybuilder; it’s about being the best rider you can be for yourself and your horse. By adding these gym-based exercises to your weekly routine, you’ll notice improvements in balance, posture, and overall riding performance.
Start small, be consistent, and remember: your horse will thank you.
Frequently Asked Questions
What’s the best exercise for horse riders at the gym?
Two of the best exercises for horse riders are Dead Bugs and Bird Dogs. These movements develop core stability, balance, and body awareness, which are essential for maintaining a quiet, independent seat. Because they don’t require equipment, they’re also ideal for riders who prefer to train at home or need a quick warm-up before riding.
For more experienced riders, exercises like Pallof Presses or Cable Rows add extra core control and help strengthen the muscles responsible for keeping you centred during transitions or unexpected movements from your horse.
Where can I get a complete rider fitness plan?
I've created a free 2-week Rider's Core Training Guide that takes all these exercises and puts them into a structured, progressive program. It includes warm-ups, proper progressions, and rider-specific coaching cues so you know exactly what to do and when. Download it here.
How do you strengthen your core for horse riding?
The most effective way to strengthen your core for horse riding is to focus on functional stability rather than just traditional ab work. Exercises such as Planks, Pallof Presses, Dead Bugs, and Glute Bridges build endurance and balance in the deep stabilising muscles; the ones that keep you tall and steady in the saddle.
Aim for 2–3 core sessions per week, combining anti-rotation, stability, and endurance work. Consistency matters more than intensity. Over time, you’ll notice improved posture, clearer aids, and less strain on your back and hips.
Do squats help with horse riding?
Yes; Squats are one of the best full-body movements for riders. They build leg strength, hip stability, and core control, all of which help you maintain alignment and absorb your horse’s movement through your legs rather than your upper body.
Adding Lunges or Split Squats can also improve balance between your left and right sides, reducing the risk of asymmetry in the saddle. Strong legs don’t just keep you secure; they give you the foundation to ride softly and effectively.
What muscles are most important for horse riders?
The key muscles for horse riders are the core stabilisers (including the transverse abdominis and obliques), glutes, hip flexors, and adductors (inner thighs). Together, these help maintain posture, absorb movement, and deliver precise aids.
Neglecting these areas can lead to poor balance, tension in the upper body, or lower back pain; all of which affect your horse’s comfort and your overall effectiveness as a rider.
How often should horse riders work out?
Most riders benefit from 2–3 focused strength or core sessions per week, in addition to regular riding. This gives your body time to recover while steadily building strength and endurance. On non-riding days, include light movement like walking, stretching, or yoga to aid recovery and mobility.
If you’re new to fitness or returning after time off, start small; even 10–15 minutes of targeted rider training can make a noticeable difference in the saddle.
Do I need gym equipment for rider core training?
Not necessarily. Many of the best core exercises for horse riders use just bodyweight, like Bird Dogs, Dead Bugs, and Planks. However, adding small equipment such as resistance bands, a stability ball, or cables can help challenge your balance and mimic the unpredictable movement of riding.
The most important thing isn’t fancy gear; it’s form, awareness, and consistency.
Can core training help reduce lower back pain in riders?
Yes. Many riders experience lower back pain from weak or imbalanced core muscles and tight hips. Strengthening your core (particularly your glutes, abdominals, and obliques) supports the spine and improves posture, reducing strain while riding and mucking out.
Focus on exercises like Glute Bridges, Bird Dogs, and Pallof Presses, and combine them with regular stretching for your hip flexors and hamstrings to improve mobility.
How can I improve my posture in the saddle?
Improving posture starts with developing awareness and alignment. Off the horse, practice Planks, Wall Angels, and Hip Thrusts to strengthen the muscles that hold you upright. In the saddle, focus on neutral pelvis alignment, soft shoulders, and breathing deeply into your core.
Posture isn’t about stiffness; it’s about balance. When your body is strong and aligned, your horse can move more freely underneath you.
Ready to put this into action?
Download my free 2-week Rider’s Core Training Guide for a structured plan to build your strength, balance, and posture; both in and out of the saddle. No gym required, designed by someone who actually understands saddle fit.