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. The truth is, even the most dedicated riders can struggle with balance and stability in the saddle if their core isn’t strong enough.
A strong core isn’t just about looking fit — it’s about better posture, clearer aids, reduced pain, and keeping your horse more comfortable under the saddle. As a qualified personal trainer, former saddle fitter, and lifelong rider, I’ve seen first-hand how much of a difference core strength makes, not just for riders but also for their horses.
In this blog, I’ll share the best exercises for horse riders you can do in the gym to strengthen your core, improve your fitness, and become a more balanced, confident partner for your horse.
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 even 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 directly transfer to your riding:
1. Dead Bug
Why it helps riders: Teaches independent movement of arms and legs while keeping your torso stable (just like giving aids without collapsing through your seat).
2. Bird Dog
Why it helps riders: Builds balance and spinal alignment — improves your ability to stay centred in the saddle.
3. Pallof Press (Anti-Rotation Hold)
Why it helps riders: Strengthens your ability to resist being pulled off balance — think spooks or sudden changes of direction.
4. Plank (with regressions/progressions)
Why it helps riders: Improves core endurance so you can maintain posture during long rides.
5. Hip Thrust / Glute Bridge
Why it helps riders: Supports your pelvis and lower back, improves effectiveness of leg aids, and helps keep your seat stable.
6. Squats & Lunges
Why it helps riders: Build lower body stability and strength to keep you secure in the stirrups and absorb movement.
Pro Tip: Focus on form over weight. Riders don’t need to lift heavy to benefit — control, stability, and endurance matter most.
A Simple Rider 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:
👉 Download The Rider’s Core Training Guide here
Want More? Unlock The Vault
If you’re serious about building your rider fitness, my paid program The Vault gives you access to 4 custom training plans designed specifically for horse riders:
Core Strength Plan – Build the stable seat every rider dreams of.
Rider Balance Plan – Improve posture and control in the saddle.
Gym Confidence Plan – Step into the gym with rider-focused workouts.
Riding Endurance Plan – Boost stamina for long hacks, lessons, and competitions.
Because every stronger rider makes for a happier horse.
Horse Riders… 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?
Dead Bugs and Bird Dogs are excellent starting points because they build balance and core stability without equipment.
How do you strengthen your core for horse riding?
Focus on anti-rotation, stability, and endurance exercises like Planks, Pallof Presses, and Glute Bridges.
Do squats help with horse riding?
Yes! Squats build leg and hip strength, which helps you stay balanced and secure in the saddle.
