In almost all sports, strength training and running are an integral part of classical training. Except… horse riding! But we are sportsmen and women, aren’t we? That’s what we’re asking for! So no more excuses, let’s get serious about it. Here are 10 ideas for special strength training exercises for riders, to do at home, and without equipment!

The topic has already been mentioned in several articles, muscle strengthening and cardio work for riders are absolutely necessary when you want to progress. Our ability to have a good position, our capacity to withstand the effort, and our physical health are closely linked to our physical condition, and therefore to the fact that we regularly engage in muscle strengthening exercises.

Here are 10 strength training exercise for riders, more focused on the work of the abdominals, gluteal muscles, thighs and back. They do not require any specific equipment other than a mat, a pair of sneakers, and possibly bottles of water as weights!

📚 To be read: A typical week of preparation for a competition

#1 – Squats

It is one of the most basic strength training exercises, but it can be difficult when you don’t do it often. This exercise allows you to work the leg muscles as well as the abdominal muscles. It will help you to have a better fixity of the legs and a better light seat!

Start standing with your feet at the width of the pelvis. Move down as if you were sitting with your buttocks backwards until your knees are at 90° and then back up. Bring your buttocks backwards as if you were sitting on a chair, your thighs should be almost horizontal. Keep your abdominals contracted. Exhale as you go down.

Perform 2 sets of 40 repetitions.

📚 To be read: How can we help riders improve their jumping position?

#2 – Lunges

This exercise exercises the quadriceps, gluteal muscles and hamstrings. This will give you beautiful, well-muscled and solid legs for a perfect light seat.

Put yourself in the lunge position, one leg backwards with weight on the tiptoe, the other bent with the shin vertical. Lower the pelvis vertically at the same time as the knee of the back leg. The idea is to try to touch the ground with the knee of the back leg. Maintain a good alignment between the heel and the knee of the front leg.

Be careful, the pelvis must be lowered while keeping the shin of the front leg vertical. The front knee must not be thrown forward!

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time and finally 15 repetitions of low amplitude while staying down. Start again by changing the support leg.

#3 – The Plank

The ultimate planking exercise, and with many variations, for deep abdominal work. The plank allows you to contract all the abdominal and back muscles, necessary for a good posture and balance on horseback!

Put yourself in the plank position (face down, leaning on your elbows or hands, arms vertical, on the tips of your feet, neck in line with your back). It is necessary to be flat, so do not dig the back to protect the spine and do not raise the buttocks (it is no longer the abs that work). Don’t forget to breathe!

If it’s too hard, start by putting your knees on the ground.

Perform 4 repetitions of 30s separated by 30s of rest. As you go along, you will be able to increase the duration of the sequences and reduce the rest time!

Some variations if you wish:

• by moving your hands forward (the more you move them forward, the harder the abdominal work will be)
• dynamic two supports (lift alternately right hand + left leg, then the opposite)
• dynamic forearms and hands (lean alternately on the hands and the forearms)
• on the ball (put your feet on a SwissBall-type ball, or even a soccer ball, the instability created by the ball complicates the exercise)!

#4 – The Bridge

This exercise makes it possible to make the buttocks work quite specifically.

Lie on your back, arms at your sides, knees bent, feet flat, then raise your pelvis by contracting your buttocks until your knees, pelvis and shoulders are aligned. Slowly descend but do not completely rest your buttocks. Voluntarily contract the buttocks very strongly to feel them work. The movement should be done slowly, and don’t forget to breathe!

Perform 2 sets of 40 repetitions.

📚 To be read: THE RIDER’S MENTAL PREPARATION

#5 – Crunches

Crunches are the classic exercise to do when you think of the abdominal workout. It allows to tone up the rectus abdominus muscle.

Lie on your back, knees bent, feet on the ground. Extend your arms toward your knees, then lift your shoulders by contracting your abs. Imagine yourself reaching far away with your fingers. Do the movement without momentum, using only your abdominal muscles.

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time, then 8 to 15 low amplitude repetitions keeping the shoulders raised.

#6 – Reverse Crunches

The principle is the same as for crunches but by lifting the legs instead of the bust. It makes the rectus abdominus work in “fixed point inversion”.

Lie on your back, legs slightly bent in the air, arms resting on the ground along the body. The exercise consists of lifting the pelvis by reaching up to the ceiling with your feet. Imagine yourself reaching for the ceiling with your feet. Do the movement without momentum, using only your abdominal muscles.

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time, then 8 to 15 low amplitude repetitions keeping the pelvis raised.

#7 – Superman

This exercise tones the lumbar muscles. They are very useful on horseback to have a good posture and a well toned back, and therefore also to protect your back. Therefore, it is a very good strength training exercise for riders.

Lie on your stomach, lift your knees and shoulders off the floor and stretch out your arms and lie them back on the floor.

Perform 4 repetitions of 30s separated by 30s of rest. Increase the duration of the repetitions as you go along.

#8 – The Deadlift

It’s a very simple exercise but it works the hamstrings, lumbar and gluteal muscles very well.

For this exercise you need two small weights ~1-2kg (weights, water bottles…), one weight in each hand. The exercise consists of leaning forward and standing up.

To do this, start in a standing position, feet apart, width of the pelvis. Bend your knees slightly. Keep your back perfectly straight or even slightly arched, shoulders low and open and arms naturally directed towards the step along the body.

Then, bend the bust forward, placing your pelvis backwards and keeping your head up while keeping your back always very flat. The arms slide along the body until your hands reach mid-shin level. Then straighten up completely, keeping your arms stretched out towards the ground, and start again.

Be careful, the back must always remain flat or even slightly arched, and never be rounded. The shoulders are pulled backwards. Don’t try to put a lot of weight on it and do this exercise once you are well warmed up.

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time.

#9 – Rowing

In the same way as lifting, rowing works the hamstrings, lumbar and gluteal muscles, as well as the triceps. It looks simple, but you’ll see that your muscles will warm up!

For this exercise you need two small weights ~1-2kg (weights, water bottles…), one weight in each hand. Stand with your feet shoulder-width apart. Bend your chest forward keeping your back straight and knees bent, arms down, hands at mid-shin height. The exercise consists of bringing both weights up to waist level with the elbows up and then bringing them back to their initial position. Be careful, here only the arms move! All the rest of the body remains fixed!

Be careful, the back must always remain flat or even slightly arched, and never be rounded. The shoulders are pulled backwards. Don’t try to put a lot of weight on it and do this exercise once you are well warmed up.

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time.

#10 – The Diver

Last strength training exercise for riders, very similar to the two previous ones, this exercise works the hamstrings, lumbar and gluteal muscles, as well as the deltoids and trapezius muscle.

Stand with your feet shoulder-width apart. Bend your torso forward, keeping your back straight and knees bent, arms stretched down and head up, looking far ahead. The exercise consists of raising your arms stretched forward, as if you were going to dive. Beware, here only the arms move! All the rest of the body remains still!

Be careful, the back must always remain flat or even slightly arched, and never be rounded. The shoulders are pulled backwards. Don’t try to put a lot of weight on it and do this exercise once you are well warmed up.

Start with 15 repetitions in 2 times, then 15 repetitions in 1 time.

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These 10 exercises are “basics” that you could incorporate into a strength-building routine. All of them can be found for free on the Equisense app, available on iOS or Android.

See you soon for a next article,
Camille Saute
Scientific Director at Equisense