Bodyweight exercises are an effective way for equestrians to build strength using nothing more than their own body weight and gravity. They require no equipment, making them suitable for training at home, while travelling or at the yard. These movements can help build muscle, burn fat and provide an effective workout in a short amount of time.
Although strength training is often linked with lifting heavy weights, your own body can provide everything needed for a productive workout. Including a range of bodyweight exercises in your fitness routine allows you to develop strength and movement that supports your riding. The following six exercises can be performed whenever and wherever you need them.
Walking Lunges
A strong and stable lower body is essential for equestrian performance. Improving the strength and control of your legs helps you manage leg position more accurately while riding, supporting a more supple performance. Walking lunges also activate the quadriceps, hamstrings and calves while raising your heart rate to promote good cardiovascular health in preparation for riding.
To perform the exercise, stand with your feet hip-width apart. Step forward with your right leg, bending both knees until they reach approximately 90 degrees, keeping your knees directly above your ankles and lowering your back knee just before it reaches the floor. Pause before stepping forward with your left leg and repeat on the opposite side, continuing to alternate as you move forwards. Complete three sets of eight to twelve repetitions.
Single Leg Deadlift
The single leg deadlift strengthens and tones the glutes, ankles and core while also improving overall balance. It is a simple exercise that develops stability throughout the body.
Stand on your right leg with your right hand facing your thigh. Lean forwards while reaching your left hand in front of you and extending your left leg straight behind until your torso becomes parallel with the floor. Press through your left heel to return to the starting position before repeating on the opposite side. Perform three sets of eight to twelve repetitions on each side.
Walkouts To Push-Up
Core strength is important for maintaining stability while riding a moving horse. This exercise also helps improve hip mobility while strengthening the arms, making it valuable for equestrians.
Begin by standing with your feet hip-width apart and your arms raised overhead. Walk your hands forwards until you reach a plank position before completing a push-up. Engage your core and glutes as you walk your hands back towards your feet, driving your hips backwards to return to standing. If needed, lower your knees to the floor before performing the push-up, or simply hold the plank position before walking your hands back without completing the push-up. Complete three sets of eight to twelve repetitions.
Downward Dog To Knee Drive
This movement combines several actions into one continuous exercise, helping to develop both core strength and flexibility.
Start in a plank position before pushing back into downward dog. Return to the plank while driving your right knee towards your right elbow. Push back into downward dog again before repeating the movement with your left knee towards your left elbow, alternating sides with each repetition. A modified version can be performed by lowering onto your knees for the plank and returning to a child's pose instead of downward dog. Complete three sets of eight to twelve repetitions.
Supine Toe Taps
Supine toe taps target the core muscles as well as the pelvic floor while also increasing your heart rate and burning calories.
Lie on your back with a neutral spine. Raise both legs so your knees are bent at 90 degrees directly above your hips. Slowly lower one leg towards the floor until your toe lightly touches the ground before returning to the starting position and repeating with the opposite leg. Continue alternating sides for three sets of eight to twelve repetitions.
Superman
The superman exercise works the erector spinae, the group of muscles that runs from the base of the skull to the sacrum. Practising this exercise several times each week helps develop lower back strength, reduce the risk of back pain and improve posture.
Raise your arms, legs and chest from the floor at the same time and hold the position briefly before lowering back down. Squeeze your glutes at the top of each repetition. If required, perform a modified version by alternating the lifting of your arms and legs. Complete three sets of eight to twelve repetitions.
These bodyweight exercises provide equestrians with a practical way to develop strength, balance, flexibility and stability without the need for equipment. Each movement can be included in your regular workout routine whether you are at home, travelling or at the barn. By performing the recommended sets and repetitions, you can build a well-rounded fitness routine that supports your riding.
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