Equestrian Fitness - Personal Training For Horse Riders

Written by

Chris Nicklin (BSc)

Owner of Nxtep Personal Training | Read Author Page

Chris Nicklin is a certified Personal Trainer with over 7 years' experience, and the owner of Nxtep Personal Training. Chris qualified from Edge Hill University with a Bachelor of Science (BSc) degree in Sports Coaching and Performance Development, and has delivered over ten thousand one-to-one Personal Training sessions.

Updated 29/09/2023

Hiring a personal trainer for horse riding can elevate your equestrian skills to new heights. The sport of horse riding is as much about the rider’s physical and mental fitness as it is about the horse’s prowess. A dedicated equestrian personal training workout plan not only enhances your riding performance but also ensures that you achieve a seamless harmony with your horse. Our specialised guidance helps in identifying and rectifying biomechanical imbalances, fortifying core muscles essential for riding, and instilling confidence, making the distinction between a casual rider and an accomplished equestrian.

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Paul Corrigan

12:26 10 Mar 24

Sadly I'm leaving the area and would love to take Nxtep with me. I attend the small classes. Chris has created a unique venue that would be hard to match anywhere. The environment is warm and friendly. The sports science work that Chris does behind the scenes to prepare the classes is immense, so that we don't have to worry about it. Just plug and go. Though education is always at hand if required. The classes can be hard work (results driven) but always fun. The equipment is of the highest standard. I've always been around sports but have never experienced anything so positive and rewarding. At 57 there is no way I would ever have thought I'd lift such heavy weights or complete these vigorous exercises. Chris gets you there incrementally and safely but always with great humour. He uses a truly interactive App that plots your progress. A fitness App that actually works, who knew!!Also the clients are lovely and incredibly supportive of each other. Well bloody done Chris!

Aidan McGeary

07:50 27 Feb 24

Over the past alomost 3 years, Nxtep has been central to my personal growth. Chris and his clients make up a fantastic community of people who have helped me develop in many ways. No one lifts a single kg on my behalf or runs a step for me, but as part of a positive and nurturing environment I have been able to consistently, week in, week out, exceed my expactations of what I am capable of. The Physical and mental benefits I have experienced since being a part of this community have been game changing and I owe them a great deal. Aidan.

Alana Mcglade

17:44 20 Feb 24

Chris has been absolutely amazing at supporting me on my fitness journey. Everything is tailored to the individual so it suits everyone no matter what stage you're at. There's a really supportive environment that I haven't experienced elsewhere and the flexibility Chris has shown to me when needed has been amazing. Would never go anywhere else now!

Ashleigh Patterson

20:07 18 Feb 24

CHRIS AND LUCA YOU ARE AMAZING AT WHAT YOU DO.At one point i couldnt walk up the stairs... after been hospitalized and locked in a room for nearly a month at pinderfields I was diagnosed with severe asthma to been under observation for COPD at 30 years old and still living everyday with it now, I decided to make a change. I moved to Cheshire I joined @nxtepknutsford and in a matter of months I was competing at @turfgames with the gym familyI cannot thank everyone enough who has been on my journeyNow at 32 I can lift 110kg on a deadliftI can run .... some sort of distance and always improving as much as my lungs will carry me.Never give up and push to be betterWe saw. We came. I conquered! 🏆

Steven Thompson

07:40 15 Feb 24

The model works for me , small group of less than 6 with a dedicated trainer . Have used gyms for many years but this model works for me . Complete professional instruction at all times . All about correct technique and protecting back etc . Plus there is no escape - maximising every session and getting maximum benefits . A real community approach .

deborah walker

10:08 12 Feb 24

Always a great session with Chris .Come away feeling fab

Iain Fountain

12:04 06 Feb 24

Have been training regularly each week since October at Nxtep and just wanted to give some feedback on my experience which has been nothing short than excellent. Chris, Luca and the team have provided one and one expertise, techniques, dietary plans to help with weight loss, build lean muscle and improve fitness. Can’t shout their praises enough. Good job Nxtep.

Hannah Threlfall

14:10 10 Nov 23

I signed up for the 6 week body transformation initially to help me get my pre baby body back after gaining a lot of weight through pregnancy. I lost 8.6kgs in the 6 weeks and have since renewed my membership to continue with my progress and I’m almost down 10kgs in total only 2kgs away from my pre pregnancy weight. I have always hated going to the gym and would dread going initially but now I am 8 weeks in, training 3x per week and feeling fitter and much happier in myself it is something I definitely want to continue. I feel it has really changed my lifestyle and I am making healthier choices everyday with a much more positive outlook, my family have commented that the old Hannah is back as before I felt I’d lost myself since becoming a mum for the first time. Chris and Luca are incredibly knowledgeable about anatomy which was very important to me after having a C-section and I have seen huge improvements in my core and lower back stability. I am also enjoying the new friends I am making from the sessions and never thought I’d say it but I’m looking forward to continuing the training long term and being in the best shape of my life!!

Katie Morris

08:05 15 Sep 23

I've really enjoyed the community at Nxtep. I've never been this thrilled get up before 7am to attend the gym. Chris and Luca are brilliant and I feel I've come so far in the year since I started coming. Looking forward to more progress and the pride that comes with working hard

Lesley Sneesby

08:04 15 Sep 23

Thank you Chris and Luca for your amazing help, guidance and support in such a welcoming environment at Nxtep

Merel

15:47 03 May 23

I initially joined Nxtep to get a better grip on my fitness levels after yo-yoing for years with sporadic classes and runs. It was an excellent decision as the sessions are three times a week which quickly got me in a good rhythm. Chris and Luca are both fantastic and very patient with a newbie like myself who had never lifted weights before. They have really helped me understand fitness and weight lifting a lot better. They also adjusted any exercises based on my capabilities as I had an injured shoulder for a while, and with the rehab exercises they gave me that’s now back to normal. I can’t recommend Nxtep enough!

Charlotte

15:38 04 Aug 22

I've been working with the guys at Nxtep for about a year now; I originally joined thinking it would be a short-term thing to lose weight for my wedding.A year later and I'm married, 12kg lighter than when I first started, lifting much heavier weights and am in much better shape in general. Chris and Luca have been amazing with my training; they always challenge me to try new things and to push further, which is really helpful for someone who's training has always seemed to plateau in the past.They've also taught me about health and fitness as a lifestyle; there's so much more to it than lifting some weights or constantly being on a diet, and they always keep things new, fun and flexible. They're also really helpful and approachable guys; I've messaged them lots of times to ask for training tips and advice when I'm going to the gym outside of training hours, and they're always more than happy to help.

Jackie King

19:38 17 May 22

I first met Chris in January 2020. I was 12 weeks pregnant with my first child. As a trained dancer, and teacher I was hoping to maintain my levels of fitness whilst minimising the risks of my pregnancy. My early dance training concentrated on training my limbs, while often neglecting my ‘centre’ or ‘core’. It wasn’t until a back injury in 2012 due to weak lower back muscles that my approach to training changed. When I first found out about my pregnancy, I worried about my back and how to keep it strong.Chris helped me through my pregnancy teaching me safe ways of keeping my core strong, helping with my postural alignment as well as addressing some muscular imbalances that I wasn’t aware I had. Most importantly, Chris gave me the confidence to continue training through pregnancy. I knew I was in safe hands. Chris is phenomenally knowledgeable in how our bodies work.May 2022, I am currently pregnant with my second child and still continuing to train with Chris at Nxtep. Luca has also joined the team and is a fantastic addition. They are a great team, and I am very lucky to be trained by them both. I would highly recommend anyone thinking about pre or post natal pregnancy training to consider Nxtep.

Sean W

12:09 02 Apr 22

Before starting at Nxtep I would go through a cycle of starting to get fit, injuring my back, then avoiding exercise for fear of making it worse. The same happened when I started here, with my over eagerness to improve leading to the same old injury. Chris and Luca kept me motivated and coached me through the recovery process, allowing me to strengthen the areas susceptible to injury and enabling me to carry on where I’d previously have given up. Now I’m lifting ~100kg more than when I first started and the past few years of persistent back injury seem a distant memory. The guys have helped me with my nutrition, my outlook and overcoming what I previously thought I couldn’t. I can’t thank them both enough!

Paul Kennedy

22:59 05 Nov 21

I’ve been working with Chris and the team at Nxtep, and the initially just wanted to get stronger and fitter somewhere local when the gym near work was no longer an option due to the pandemic. I know feel really confident handling weights and my diet. I recently saw myself in a film from before I started at Nxtep and other people couldn’t recognise me from me who didn’t know me well so, it definitely works! Highly recommended.

Jordan Craig

20:45 05 Aug 21

Training at Nxtep during Covid was tricky but Chris and Luca made it work! Started with training outdoors in the carpark before we were allowed to move indoors, it was always fun and I feel I made real progress.It never felt just like a business and always felt more caring, I was also doing it as part of my DofE to which Luca/Chris were very helpful with.I've had to stop due to other focuses in life but I've got some real fond memories of the time and am hoping to go back later if I can!

ryan unwin

20:29 28 Jul 21

Great personal trainer, his sessions are great and really push you into great mindset to achieve your goals, great knowledge of the body aswell! Would definitely recommend!!

David V

17:54 22 Oct 20

Wanted to improve all round fitness especially strength and conditioning so contacted & met with Chris.....was very impressed with his approach and was motivated to getting started & looking forward to the challengeChris was fundamental to me in making the nutrition and exercise changes required to achieve goals.... inspiring, motivational, encouraging & supportive he is great to work with......regular tracking & updates help me to stay focused..... Chris is easy to get along with and the sessions are challenging but enjoyable.....

Your fitness and the impact on your riding

Being physically fit is crucial for any rider as it enhances stability, suppleness, strength, and stamina. A fitter rider is better able to maintain balance, absorb the horse’s movements, and communicate efficiently. Furthermore, overall fitness helps prevent injuries and improve recovery time from any potential falls or accidents, and an improved physical ability allows riders to have better control of their bodies and aids in executing precise movements required in various equestrian disciplines. For example, a dressage rider needs to have a strong core and flexibility to maintain an upright stance and perform the intricate movements needed seamlessly. On the other hand, an eventing rider needs to have both strength and endurance to navigate challenging cross-country courses.

Having good stamina is especially important for riders participating in long rides or competitions, where endurance is required to sustain the physical demands of riding for extended periods without fatigue. This not only ensures the rider’s safety but also allows them to perform consistently at their best.

Being physically fit can also have a positive impact on mental well-being. Regular exercise releases endorphins, which can help reduce stress, anxiety, and depression. Riding horses can already be a therapeutic activity, and when coupled with exercise, it becomes an effective way to improve both physical and mental health.

Ultimately, riders who prioritise their physical condition are more likely to excel in their pursuit and enjoy a safer and more fulfilling riding experience.

How to improve your equestrian fitness

Horse riding is as much about the rider’s physical prowess as it is about the animal’s abilities. To improve your riding, you must understand that the synergy between horse and rider is influenced heavily by the level of fitness of the rider. This connection and communication between rider and horse can be significantly refined by focusing on specific muscle groups.

The core is often termed the powerhouse of the body, and for equestrians, it’s the epicentre of balance and control in the saddle. Engaging in exercises like planks, Russian twists, and Pilates can fortify the core muscles, providing the needed stability. This enhanced core stability doesn’t just optimise riding position but also safeguards the back from potential strains.

Leg strength is another pivotal component of rider fitness. Controlled, yet powerful leg movements are integral for cues and maintaining grip in the saddle. Incorporating exercises such as squats, lunges, and calf raises into one’s workout regime can yield marked improvements in riding technique.

However, strength is just one aspect of the health spectrum. Flexibility plays a vital role in ensuring riders can move in tandem with their horse, making adjustments seamlessly during rides. Regular sessions of stretching, yoga, or Pilates can infuse the body with the suppleness required for horse riding.

Endurance is often tested in equestrian sports, especially during competitive events or extended rides. A rider’s cardiovascular fitness can be the difference between finishing strong or tiring out prematurely. Embracing cardiovascular exercises like jogging, cycling, or even interval training can build the stamina indispensable for rigorous riding sessions.

But it’s not just about strength, flexibility, or stamina; balance is the underpinning of a good rider’s skill set. Engaging in balance-focused exercises, whether on a Bosu ball or with stability workouts, can hone the equilibrium so crucial in this sport.

Beyond the physical, the mental facet of riding is paramount. Horse riding demands calm, focused minds. Techniques such as meditation, visualisation exercises, and deep breathing can be the linchpin in fostering a clear and composed connection between rider and horse.

For those serious about enhancing their specific rider fitness, expert guidance can be invaluable. Personal trainers such as ourselves who specialise in training for riding can offer tailored workouts designed specifically for equestrians featuring strength and fitness exercises to help make you a better rider.

In the realm of horse riding, progress is often gradual. The key is consistency. Even on days when you’re not in the saddle, some form of physical activity can maintain and incrementally advance fitness levels. In the grand tapestry of equestrianism, a rider’s commitment to exercise can be the thread that weaves together a harmonious and effective partnership with their horse.

What are the benefits of fitness training for equestrians?

Engaging in equestrian sports demands more than just a bond with a horse; it requires physical and mental strength, stamina, and agility. Exercise can play an instrumental role in enhancing a rider’s performance and experience, as it addresses the unique demands of these activities.

Increased Stability

One of the primary benefits is the enhancement of stability. Riding a horse is not just about sitting atop a moving creature; it’s about moving in harmony with it. A strong and stable rider is better equipped to maintain balance in the saddle, especially during complex movements such as dressage. Strong core muscles, gluteals, and hamstrings help keep the rider secure and minimise any unnecessary movement. A well-conditioned core ensures riders can maintain their balance, even when faced with sudden movements or changes in direction. This not only improves the riding experience but also minimises the risk of falls and injuries.

Suppleness

Next, fitness training aids in achieving suppleness. Stretching exercises targeting the back muscles, hips, and legs can help riders achieve better suppleness. This flexibility is vital, especially during long rides or complex routines, as it allows riders to adjust their posture seamlessly, ensuring fluid movements in sync with their horse. A supple rider can more easily adapt to the animal’s rhythm, leading to smoother transitions and better communication.

Strength

Strength training is an indispensable part of any equestrian workout routine. Developing strength in the upper body, especially the arms, shoulders, and back, is essential for maintaining proper posture and controlling the reins. Strong lower back muscles are also crucial for a stable seat and preventing lower back pain. Strong muscles allow for precise cues, effective communication, and reduced fatigue during strenuous activities. Furthermore, this strength ensures that riders can hold their stance and remain firmly seated, regardless of the animal’s pace or movements.

Stamina

Another undeniable benefit is improved stamina. Horse events, especially competitive ones, can be exhaustive. Endurance plays a significant role in equestrian sports, as riders are often required to stay in the saddle for extended periods. By improving cardiovascular fitness, many riders find that they can increase their stamina, ride for longer periods or ride in multiple events in a single day without as much fatigue.

Improved Mental Fortitude

Beyond the physical, there’s the realm of mental fortitude. A rigorous fitness regimen cultivates not just physical strength but also mental resilience. It builds focus and determination, traits that are invaluable in the arena. When challenges arise, whether in training or competition, a mentally strong rider can remain composed, making calculated decisions in the heat of the moment.

In conclusion, the importance of exercise for equestrians is multifaceted. It goes beyond just improving physical attributes; it enhances the overall riding experience, ensuring better communication, reduced risks, and peak performance. For those who are serious about their equestrian pursuits, fitness training is not just beneficial – it’s essential.

Improving your equestrian fitness

When looking at the best exercises to improve your overall riding performance and help you become a better rider, it is important to consider the unique demands of horse riding. Incorporating exercises that mimic the movements and demands of riding can be highly beneficial. Horse riding requires good overall fitness levels, but there are specific muscle groups to pay attention to, which we’ll cover below.

Which muscles are important for horse rider fitness?

The demands of equestrian sports are unique, often requiring riders to engage multiple muscle groups simultaneously to maintain control, balance, and effective communication with their horse. Delving into the intricacies of riding reveals the critical importance of several muscle groups, which, when properly conditioned, can significantly enhance a rider’s performance and connection with their steed.

Core Muscles

At the heart of a rider’s stability lies the core. Comprising a network of muscles, including the rectus abdominis, obliques, and the deep muscles like the transverse abdominis, the core serves as the body’s centre of balance. This powerhouse aids in maintaining an upright position, absorbing the horse’s movements, and making minute adjustments in the saddle. A strong core not only ensures better control but also provides protection against lower back strains, a common concern among riders.

Thighs

The thigh muscles, especially the adductors, play a pivotal role in gripping the horse and controlling its movements. These inner thigh muscles help riders stabilise themselves on the saddle, especially during rapid manoeuvres or when the horse is at a trot or canter. Strengthening the thighs is essential not just for control but also for endurance, ensuring riders can maintain their grip without fatiguing prematurely.

Glutes

Complementing the thigh muscles are the gluteal, or buttock muscles. They assist in maintaining the correct riding position, especially when rising from the saddle or posting. They also play a crucial role in absorbing shock, especially during jumps or while traversing rough terrain.

Back & Shoulders

The back and shoulders shouldn’t be overlooked either. The muscles of the upper and lower back, like the erector spinae and latissimus dorsi, support posture and balance. Simultaneously, strong shoulders, particularly the deltoids, are necessary for holding the reins and guiding the horse effectively.

Hip Flexors & Calves

Lastly, the hip flexors and calves are often the unsung heroes of any equestrian fitness programme. The hip flexors, which include the iliopsoas group, are vital for adjusting leg position, ensuring fluid leg movement. The calves, on the other hand, assist in maintaining a secure foot position in the stirrups and play a role in certain cues and commands.

In the world of equestrianism, understanding and conditioning these essential muscle groups can spell the difference between an average rider and an exceptional one. With a holistic approach to fitness, focusing on these key muscles, riders can ensure better communication, reduced risks, and an unparalleled riding experience.

Which types of exercises work for equestrian fitness?

In the equestrian world, strength and agility play pivotal roles. However, simply being strong isn’t sufficient. Riders must focus on specific muscles that are vital for effective communication, balance, and control while riding. The good news is that many exercises can hone these essential muscles, enhancing your capabilities in the saddle.

Remember to warm up

Before starting any exercise, it’s important to warm up your muscles to prevent injuries. Gentle cardio exercises, like jogging or jumping jacks, can get your blood flowing and prepare your body for the workout ahead.

At Nxtep, we’ll always ensure you warm up properly before you begin any session, as a pulled muscle can put back progress weeks or even months.

Core-Strengthening Exercises

The core serves as a rider’s centre of balance and is essential for maintaining posture and stability.

Pilates: Emphasising controlled movements, Pilates deeply engages the core muscles, from the rectus abdominis to the deep-lying transverse abdominis.
Planks: Variations of planks, whether side or forearm, target the core, building endurance and stability.
Russian Twists & Leg Raises: These exercises further engage the obliques and core, ensuring a strong foundation for riders.

Thigh and Glute Workouts

The thigh muscles, especially the adductors, and the glutes are integral for gripping the horse, adjusting riding posture, and absorbing shocks.

Leg Adductions: Performed seated or standing with resistance bands, they target the inner thigh muscles.
Horse Stance Dynamic: This exercise mimics the riding posture and is effective for the thighs and glutes.
Deep Lunges & Squats: Engaging both the thighs and glutes, these movements provide strength and endurance benefits.
Bridges, Single-Leg Deadlifts, and Step-Ups: Targeting the glutes, these exercises also assist in maintaining hip alignment.

Back and Shoulder Strengtheners

A strong back and shoulder are crucial for tasks like holding reins, manoeuvring, and maintaining an upright posture.

Rows: Using dumbbells or resistance bands, rows focus on the back muscles, especially the latissimus dorsi and rhomboids.
Shoulder Presses, Lateral Raises, & Face Pulls: These exercises target the deltoids and upper trapezius in the shoulders, vital for upper body strength.

Hip Flexor and Calf Conditioning

The hip flexors and calves play a role in leg cues, maintaining foot position in the stirrups, and overall riding agility.

Standing Hip Flexion: Using resistance bands, this exercise targets the hip flexors, building strength and flexibility.
Calf Raises: Performed seated or standing, they strengthen the calves, ensuring a secure foot position in the stirrups.
Dynamic Stretches: Movements like pigeon pose or leg swings work on both the strength and flexibility of the hips.

Cardiovascular Conditioning for Equestrians

Cardiovascular fitness is paramount for riders to ensure they maintain energy and focus during prolonged sessions, enhancing stamina for trails or competitive events.

Running or Jogging: A straightforward method for cardiovascular improvement, running also aids in leg muscle strengthening. Incorporating interval training can simulate the varied demands of horse riding.
Cycling: Either on a stationary setup or outdoors, cycling is a heart rate elevating, low-impact exercise. It simultaneously tones the thigh and calf muscles, benefiting equestrian performance.
Rowing: Using a machine, rowing provides a full-body cardio workout. It emphasises the legs, back, arms, and core, enhancing cardiovascular health and reinforcing upper body strength crucial for rein control.
Jump Rope: This exercise quickly boosts heart rate and enhances coordination and footwork, helping riders synchronise with their mount’s movements.
Swimming: Offering a comprehensive cardiovascular workout, swimming’s resistance strengthens muscles while preserving joint health. Its rhythmic nature aligns with a rider’s need for timing on horseback.
Dance or Aerobics Classes: These classes combine fun with cardiovascular endurance. Dance especially refines balance, rhythm, and coordination, all vital for equestrian excellence.

Flexibility Training for Equestrians

Flexibility training plays a vital role in ensuring fluid movements, preventing injuries, and allowing riders to seamlessly adapt to their horse’s stride, especially during intricate manoeuvres and jumps.

Yoga: A holistic approach to flexibility, yoga emphasises deep stretches and controlled breathing. Poses like the downward dog or warrior series can specifically aid equestrians in opening the hips and elongating the spine.
Pilates: While often associated with core strength, Pilates also promotes flexibility. Movements in Pilates often incorporate stretching sequences that help elongate muscles, improving a rider’s range of motion.
Dynamic Stretching: Unlike static stretches where you hold a pose, dynamic stretches involve moving through a range of motion repetitively. Leg swings, arm circles, and torso twists are great examples, preparing the body for riding activities.
Foam Rolling: Also known as self-myofascial release, foam rolling can enhance flexibility by breaking down muscle knots and increasing blood flow. It’s particularly useful for tight areas like the IT band, calves, and quads, ensuring smoother leg cues.
Tai Chi: This ancient martial art is all about slow, deliberate movements. Practising Tai Chi can improve flexibility and balance, allowing riders to move gracefully with their horse’s rhythm.
Ballet or Barre: Ballet, with its emphasis on posture and elongated movements, is an excellent discipline for enhancing flexibility. Barre, often inspired by ballet, focus on small, controlled movements and stretches, refining a rider’s flexibility and core strength simultaneously.

Stretching Exercises for Equestrians

Regular stretching is indispensable for riders, promoting suppleness, reducing muscle stiffness, and aiding in quicker recovery post-riding. It helps in enhancing riding posture, allowing for fluid movement and communication with the horse.

Static Stretches: These involve holding a stretch for a period, typically 15-30 seconds.

Quad Stretch: While standing, pull one heel towards your buttock, stretching the front thigh muscle.
Hamstring Stretch: Sit with one leg extended and the other folded inwards, reaching towards the extended foot.

Dynamic Stretches: These involve active movement through a range of motion.

Leg Swings: Holding onto a support, swing one leg forwards and backwards, then side-to-side, warming up the hip joint.
Arm Circles: Extend arms to the side and make both small and large circles, engaging the shoulder joint.

Ballistic Stretching: This involves bouncing into a stretch.

Toe Touches: With legs straight, bounce gently to touch your toes, stretching the hamstrings and back.

Partner Stretching: Using a partner to assist can allow for a deeper stretch.

Horse Rider’s Stretch: Sit back-to-back with a partner, with one person leaning forward and the other leaning back, stretching the back and abdomen respectively.

Isometric Stretching: This involves tensing the muscles being stretched.

Split Training: Get into a split position and actively press down, engaging the thigh and hip muscles.

Why Hire A Personal Trainer For Horse Riding?

Remember, while these exercises lay down a foundation, they should be tailored to individual needs for optimal benefits – which is exactly where a personal trainer comes in.

We understand that proper form, consistent training, and progression are the pillars of an effective fitness regimen, so we will design your bespoke equestrian fitness programme around you, your body, your abilities, and your goals. Integrated with regular riding, these exercises can pave the way for improved performance and a deeper connection with your horse.

We recommend exercising around 3-4 times per week if possible, but we understand that this is not always possible, therefore we aim to design an effective rider fitness plan around your life and your schedule. Give us a call or fill out our contact form today to discuss it further.

Equestrian Fitness – Personal Training for Horse Riders