Functional Raw Movement for Horse Riders: Building Strong Foundations in the Saddle

As riders, we spend a lot of time focusing on our horse’s movement — but how often do we think about our own? The way we sit, stand, and walk each day has a direct impact on our posture in the saddle, and even small imbalances can contribute to discomfort or pain over time.

By observing your daily movement habits and making small, consistent adjustments, you can build better posture, improve comfort, and ride with more ease and connection.

1. Calves — Your Shock Absorbers

Your calves play a crucial role in leg mechanics and stability. Modern life often shortens these muscles — long periods of sitting or wearing shoes with heels can lead to tightness that affects your whole body.

For riders, supple calves allow your ankles to flex freely in the stirrups, creating a smoother connection through the hips and lower back. Aim for a balance of stretch and strength: try gentle heel drops off a step or slow calf raises to build range and control.

2. Hamstrings — Balance and Stability in the Saddle

We all love a good hamstring stretch, and for good reason. Flexible hamstrings help you maintain balance and stability when riding. Tight hamstrings can pull on the pelvis, affecting your seat and overall alignment.

Try holding gentle hamstring stretches — use an exercise band, dressing gown tie, or yoga strap to assist. Relax into the stretch and focus on breathing steadily. Even a few minutes a day can make a big difference in your comfort and control in the saddle.

3. Groin & Psoas — Releasing the Inner Connection

The groin and psoas muscles are key players in riding posture. They work hard every time you squeeze, stabilise, or rise in the saddle — and over time they can become tight, sometimes contributing to lower-back tension.

The psoas connects your upper and lower body — it’s often called the “movement transmitter” of the body. Releasing this area through gentle lunges, hip openers, and slow, mindful movement helps restore natural alignment and flow.

4. Shoulders — Mobility, Strength & Breath

Your shoulder position affects not just your posture, but also your breathing and connection with the horse. Rounded or stiff shoulders can limit your range of motion and create tension throughout your upper body.

Try small mobility moves away from the yard — arm circles, shoulder rolls, or wall slides — to build awareness and freedom. When your shoulders are open and stable, your breath deepens, your reins feel lighter, and your riding feels more fluid.

Bringing It All Together

Functional movement isn’t about big workouts — it’s about small daily habits that help you move well both on and off the horse. By improving your alignment, flexibility, and strength, you create the foundation for a balanced seat, better posture, and a more connected ride.

Start with a few minutes a day — observe how you move, stretch what feels tight, strengthen what feels weak, and notice how those changes show up in your riding.