Horse riding is often underestimated as a physical activity, but anyone who has spent time in the saddle knows that it's a great all-body work out.
Contrary to many myths, grip is not needed and it is balance and feel for what the horse is doing underneath you that keeps you in place.
Whether you're a novice or a top three-day-event rider, riding a horse engages a surprising number of muscle groups across the body. Here's a closer look at the primary muscles used during horse riding and how they contribute to your performance and stability in the saddle.
What muscles does horse riding use?
1. Core muscles
The core is the foundation of stability in horse riding. These muscles help riders maintain balance, absorb the motion of the horse, and stay upright in the saddle. A strong core improves posture and minimises unnecessary upper-body movement – including unnecessary hand movement which can upset the horse.
2. Inner thighs and abductors
These muscles aren't used for grip, but must be strong to help the rider maintain their position.
3. Hip muscles
Hip flexibility and control are vital for absorbing the horse’s movement and adjusting to different gaits. Riders often develop strength and flexibility in the hip region to stay relaxed yet responsive while riding.
4. Gluteal muscles
Your glute muscles help support your pelvis and lower back, both of which play a key role in moving with the horse and absorbing its movements. Weakness in this chain can cause these forces to be transferred elsewhere in the body.
5. Leg muscles (calves and hamstrings)
Your calves and hamstrings help with subtle leg aids and maintaining contact with the horse’s sides. These muscles also play a key role in keeping heels down – a classic instruction that supports balance and safety.
6. Upper body muscles
A strong upper body is important for posture and keeping a rider's hands independent of the body.
