My favourite glute exercises for equestrians
“Strong glutes encourage support &symmetry in the saddle…”
Why it is important for riders to work on their glutes ?
The glutes play a major role in stabilising the pelvis, and keeping our legs, pelvis and torso aligned allowing us to sit square in the saddle as well as in daily life.
When our glutes are imbalanced our entire kinetic chain is disrupted and can lead to injuries such as knee, hip, ankle and lower back pain.
The glutes are often neglected and therefore difficult to engage or switch on due to tight quads, hip flexors and hamstrings stealing the show. Everything is linked so when one link in the chain isn’t working efficiently the whole system is effected.
Weakness in this chain can result in the impact/forces from the movement of the horse being placed elsewhere, resulting in injury.
Strong glutes encourage support and symmetry in the saddle- this doesn’t mean bracing your bum in the saddle.
“Effective for improving balance and coordination… ”
So what are my top 5 glute exercises specifically for riders?
Glute bridges- single-leg also
Reverse lunge
Band work- lateral walks etc
Single-leg deadlift
Single-leg/pistol squats
Why I have chosen the exercises that I have?
Glute bridges- Encourage good posture. They activate the core stabiliser muscles and the main muscle used in a glute bridge is the gluteus maximus. They help strengthen the lower back and improve lower back and knee pain.
Reverse lunge- These activate the core, glutes and hamstrings. They help improve our balance and symmetry as well as alignment, flexibility and mobility.
Band work- miniband work is the perfect was to activate the glutes especially the gluteus medius. They add resistance without risk of injury. They are also affordable and easy to store in your tack box or wagon.
Single-leg squat- Improve mobility, balance, coordination and core strength. They are great for activating the glutes, quads and hamstrings.
Single-leg deadlift- strengthens the posterior chain, namely the glute, core and hamstring muscles. Your balance and movement skills will also be challenged during this exercise.
Strong glutes are essential in preventing injury and keeping us square in the saddle.
A correct posture and strong glutes will encourage an even and balanced rider.
Improve your position as you strengthen your glutes and become more equal in the saddle…
Contact me about programs to help give you and your horse a more balanced ride!
X Lucy
