Rider fitness is not just about raw strength or endurance—it's about precision, control, and understanding how to activate the right muscles at the right time. Many riders mistakenly believe that large muscle groups are the key to better riding, but the truth is that the stabilisers, those smaller muscles deep within the body, are the real foundation of riding effectively. Improving these stabilisers can dramatically improve your performance.
The Science of Efficiency in Riding
Danielle Flood explains that “Improving the strength of the muscle and the muscles' ability to utilise oxygen would reduce the metabolic cost of the repetitive movements of horse riding.” This means that the stronger and more efficient your muscles are—particularly the stabilisers—the less energy you’ll expend during those repetitive movements. It’s not just about working harder but working smarter.
Unlocking the Power of Stabilisers
Stabilisers are like the inner layers of an onion; they hold everything together. These small muscles support your alignment, help you maintain balance, and make you more adaptable to the horse’s movements. Using large muscles for balance can quickly lead to fatigue, which is why targeting your stabilisers is crucial.
4 Tips for Improving Rider Fitness
Focus on Specific Muscles: One of the best ways to develop your stabilisers is to focus on the exact muscle you want to improve. Before doing an exercise, take a moment to mentally connect with the muscle you're targeting. By doing this you increase muscle tone by 22% and will help activate muscles more efficiently during the movement.
Tapping the Area: A great technique for increasing muscle awareness is gently tapping the muscle you're about to engage. This enhances your mind-muscle connection, making it easier to focus on that muscle while riding or during a workout.
Work Eccentrically: Eccentric exercises (where the muscle lengthens under tension) are incredibly beneficial for riders. They help you control your movements with precision, improve strength, and reduce injury risk. Focus on exercises that are slow and controlled to build stabiliser strength.
Address Imbalances: Riders often have uneven muscle development due to favouring one side. Pay attention to how different muscles feel when you’re riding or working out, and focus on bilateral development rather than treating your body as a whole. Correcting imbalances ensures that both sides of your body are equally strong and engaged.
Flexibility and Mobility
Along with these fitness techniques, flexibility plays a huge role in how effectively your stabilisers can work. If your muscles are too tight, they’ll limit the range of motion and responsiveness you need to communicate with your horse. Regular flexibility exercises for areas like your hips and lower back will ensure that you can stay mobile and fluid in the saddle.
Increased Endurance for Longer, More Effective Rides
Improving your muscle endurance is equally important as strength. Building up the stamina of your stabilisers allows you to ride longer without getting fatigued. Whether you're competing or just enjoying a long trail ride, endurance keeps you sharp and connected to your horse throughout.
Riding is not about brute strength—it's about refined control, balance, and endurance. By focusing on developing your stabilisers, using techniques like muscle tapping, eccentric training, and addressing imbalances, you will see a significant improvement in your riding. This investment in your fitness ensures a smoother, more efficient partnership with your horse, allowing you to ride with precision and ease.
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