Best Exercises for Horseback Riding

If you ride horses, then you already know that horseback riding is way more than just sitting in the saddle. I have said it before and I will say it again equestrians are athletes! Riding takes strength, balance, focus, and flexibility. We know that when people ask us is horseback riding good exercise - that it certainly is, but our workouts shouldn't just be riding. Whether you ride for fun or to compete, keeping your body strong will help you feel more confident and connected with your horse while also being kinder to your horse since it helps us use our bodies more effectively and bounce around less. That’s why it is good to know about some of the best exercises for horseback riding (that way you can add the ones that work for your body into your workout routine).

I am of course not a personal trainer or a professional in any realm of the medical or personal training fields so instead of giving you a strict workout plan based on my opinion, I’ve rounded up some resources that I think are really great and accessible for equestrians everywhere.

Just remember that every exercise isn't meant for everyone and you should always consult with a professional about any exercises you are thinking of doing. It is also a good reminder to check who is giving you advice and what their qualifications are.

7 Common Rider Fitness Exercises 

I know everyone doesn't want to click through all the resources so I thought I would outline some of the common exercises I saw when looking for resources on the best exercises for horseback riding

• Planks – awesome for building core strength and stability in the saddle.
• Squats – strengthen your legs and glutes for a secure seat and steady lower leg.
• Lunges – improve balance, coordination, and single-leg strength.
• Bridges (hip lifts) – target your glutes and core, helping with posture and alignment.
• Balance board or stability ball work – trains your body to stay centered, just like when riding.
• Yoga stretches (especially hip openers) – increase flexibility and help you feel looser in the saddle.
• Pilates core exercises (like the hundred) – fine-tune your posture and improve subtle control.

How to Correct Your Riding Position

Image from Horse and Country

Horse and Country has a ton of free articles on exercises for horseback riders and their article How To Correct Your Riding Position and Posture is a perfect example of this. The article breaks down common mistakes, gives clear tips for fixing them, and provides some exercises to help strengthen riding muscles.

Even if you don’t do a single crunch or push-up, just improving your position can make riding feel easier and your aids clearer to your horse.

Some of the featured exercises include: Wall sits, tree pose, and the albatross

Price: Free

15 Horseback Riding Exercises You Can Do at the Walk

Want something you can actually practice on your horse instead of just in the gym? Cornerstone Equine Academy has a fantastic guide: 15 Horseback Riding Exercises You Can Do at the Walk. These are super practical, easy-to-follow riding drills that strengthen both you and your horse while keeping things fun.

They’re especially helpful if you ride on your own and want fresh ideas to keep your workouts from getting repetitive.

Some featured exercises include: Ankle circles, two point, and posting at the walk

Price: Free

Strengthen Your Lower Leg

Image from Practical Horseman

I find Practical Horseman to be such a great resource for basically everything horse related, so it is no surprise that they have content related to equestrian fitness! While they have a ton of relevant articles I thought this one was particularly good especially since a steady lower leg is something most riders (myself included) struggle with. And since the lower leg is one of the most important parts of anyone's riding position—it keeps you steady, secure, and effective with your aids-it seemed worth including. 

These exercises are a mixture between in the saddle and out of the saddle exercises. 

Featured exercises: No stirrup work, lounge lessons, stair stretch

Price: Free

Core Exercises for Riders

Image from Horse Illustrated

Like Practical Horseman I find Horse Illustrated to be a wonderful resource for most equine related things including rider fitness. Their article on core exercises for equestrians is no exception. Your core muscles are the foundation of your riding as core strength helps provide stability and control in the saddle. 

Even if you only added one or two of these to your routine, you’d probably notice a difference in how steady you feel when your horse spooks or moves suddenly.

Featured exercises: Plank, bridge, toe taps

Price: free

Fitness Exercises for Riding

Image from Horse and Hound

If you want more of a totally body set of rider exercises check out this article from Horse & Hound. It includes exercises that target strength, balance, and flexibility. Plus it offers tips for how to fit workouts into a busy schedule. It’s a great “all-in-one” resource if you’re just starting to explore the idea of cross-training for riding. 

If you aren't familiar with Horse & Hound they are another great resource for everything horse and rider related.

Featured exercises: Clamshells, bent over row, side plank

Price: free

Centered Riding® by Sally Swift

Anyone who has ridden a horse knows how important balance is. So when looking for balance exercises for horseback riding, Centered Riding® is a great place to start. Sally Swift’s book and program focus on improving posture, core strength, and awareness so that riders stay balanced in the saddle. Instead of thinking of workouts as just sit-ups or squats, she teaches riders to understand their bodies in motion, kind of like yoga for horseback riders.

The great thing is that these exercises aren’t just about strength; they’re about harmony with your horse. Many riding instructors still use these techniques today, and you can find books, clinics, and even short videos online that introduce her ideas. If balance is something you want to improve, this is a fantastic place to start.

Price: $25 per book

equiyoga

Image from EquiYoga

EquiYoga is a program designed specifically for equestrians. It mixes traditional yoga poses with riding-related stretches. It can help with a wide range of riding difficulties such as tight hips and rounded shoulders. Tackling problems such as these can help with all aspects of riding from sitting the trot to a better jumping position.

Price: 7-day free trial then depending on membership between $20-$30/month

Yoga with Adriene

Image from Yoga with Adriene

Yoga is one of the most popular horseback riding exercises because it helps riders become more flexible, balanced, and calm. The breathing techniques also come in handy when you feel nervous before a big ride or show. A free and easy place to start is Yoga with Adriene on YouTube or her website. She offers some equestrian specific yoga videos as well as just some beginner-friendly videos that are short, simple, and fun.

Price: free

EquiPilates

Image from Equipilates

Another fantastic option is Pilates, which is all about strengthening your core and improving your posture. Lindsay Wilcox-Reid, who runs Equipilates, has created resources specifically designed for riders. She even has books and online classes that explain how Pilates exercises help riders move with more stability.

The best part? Pilates is gentle but powerful. Even small movements make a big difference, especially in the muscles that help you stay balanced in the saddle. Riders often notice they feel “lighter” to their horses after a few weeks of practice. If you want to work on strength without feeling like you’re doing hardcore gym workouts, this is a great choice.

Price: depends on several factors

Noëlle Floyd Equestrian Masterclass

Image for Noelle Floyd Plus

If you want practical, rider-tested workouts Noëlle Floyd’s Equestrian Masterclass platform is a great resource. They’ve partnered with professional riders, trainers, and fitness experts to create courses - including rider fitness classes that walk you through exercises designed specifically for equestrians.

Not only do you get great rider fitness resources but they have a ton of other amazing videos regarding horse training, horse care, horse fitness, etc.

Price: $19.99/month or $199.99/year

Rider Fitness: Body and Brain

Image of the book Rider Fitness: Body and Brain: 180 Anytime, Anywhere Exercises to Enhance Range of Motion, Motor Control, Reaction Time, Flexibility, Balance and Muscle Memory in the Saddle from Amazon

Eckart Meyners is a German sports educator who has created a rider-specific balance program called Balanceship. His methods are all about improving coordination, relaxation, and mobility through off-the-horse exercises. Meyners has published books and also has workshops where he uses equipment like balance pads and physio balls to help riders mimic the movement they feel in the saddle.

His two books 'Effective Teaching & Riding: Exploring Balance And Motion' and 'Rider Fitness: Body and Brain: 180 Anytime, Anywhere Exercises to Enhance Range of Motion, Motor Control, Reaction Time, Flexibility, Balance and Muscle Memory in the Saddle' have a range of exercises. 

Price: depends on the book you purchase and from where

Dressage Rider Training by Nicola Smith

Image from Dressage Rider Training

If you’re looking for structured workouts tailored to riders, Dressage Rider Training by Nicola Smith is amazing. She offers free blog posts as well as full programs that help equestrians develop strength, flexibility, and balance—all with dressage in mind, but really useful for riders of any discipline.

One standout is her Equestrian Workouts blog section, which gives you exercises you can do at home. Nicola is also a certified personal trainer.

Price: free options and paid options

Is Horseback Riding Good Exercise on Its Own?

A question riders often ask is, 'Is horseback riding good exercise even without extra workouts?' The answer is yes! Horseback riding works your legs, core, arms, and coordination more than people realize. If you’ve ever hopped off after a long ride and felt your legs wobble, you already know how much effort it takes!

But here’s the thing, just like athletes in other sports train outside their main activity, horseback riders benefit from doing the same. The exercises and resources above aren’t about replacing riding instead they’re about making riding feel easier, more effective, and more fun.

Take Care of You, Take Care of Your Horse

Being the best rider you can be isn’t just about how often you ride; it’s also about how you take care of your body outside the barn. Exploring different resources like yoga, Pilates, balance training, and rider-specific programs will help you discover what makes you feel the strongest and most confident.

The most important part is to have fun with it! Try out a few of these resources and see what sticks. Remember, your fitness is part of your partnership with your horse—and when you feel good in the saddle, your horse will notice too.

So, which resource are you going to check out first? Maybe some yoga stretches, a new rider fitness blog, or even a lower-leg challenge from Practical Horseman. Whatever you choose, you’re already on your way to becoming a stronger, more balanced, and happier rider.