Exercise #5:
Backward lunge, rotation and single leg deadlift

2
3
1

Exercise #4:
Single leg deadlift

2
1
2
3
1

Exercise #3:
Backward lunge with leg rotation

2
3
1
2
1

Exercise #1:
Leg circles

We hope these exercises will be useful for you and that they will help the training partnership between you and your horse. Being fit and strong is an advantage in many aspects of life, not only riding.

Stay tuned for more exercises in the next magazine.


3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Place your feet hip distance apart
  2. Make sure your front knee stays above the ankle during the lunge 
  3. Keep your hips aligned 
  4. Lift the leg up to hip height during the rotation 

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Unlock the knee of your standing leg
  2. Bend your upper body forward and lift your leg simultaneously
  3. Keep your hips aligned 
  4. Inhale moving forward and exhale moving up 
2

Exercise #2:
Leg lifts in three directions

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Place your feet hip distance wide (not on one line)
  2. Take a big step back and bend your rear knee straight down
  3. Make sure the front knee is in line with your hip and above the ankle 
  4. Keep your hips aligned 

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Make sure your toes point forward
  2. Unlock the knee of your standing leg 
  3. Try to lift the leg as high as possible, without moving your upper body 
  4. Tighten your abs to maintain your stability, but keep breathing into the abdomen

3 rounds of 45 seconds per leg, 30 seconds in between rounds. 

Points of attention: 

  1. Make sure your toes point forward 
  2. Unlock the knee of your standing leg 
  3. Try to make the circles as big as possible, without moving your upper body 
  4. Inhale while turning backward, exhale while turning forward

Balance is an essential skill for every horse rider. This skill can be trained easily with exercises on the ground. Balance is a multidimensional skill, which means it depends on several factors, such as core stability (strong and agile back and abdominal muscles), balance in muscle tightness and coordination around the hips and breathing. One Switch has put together five exercises for you to work on. For this issue, the focus is especially on hip stability. These five exercises gradually build up in level.

If you want to improve your rider-specific skills or learn more about the concept, One Switch offers both an online 8-week training program and multiple educational courses about equestrian vitality. Check out their online academy and remember to participate in our giveaway on page 98 to win one of the online courses.

By Janneke den Otter // Photos: Nicola Hageman & Kamilia Tworkowska

Vital for good riding is the ability to collaborate harmoniously with the horse, because you possess body awareness and control to maintain an equal weight distribution and control your seating, aids and posture.

Malgré Tout spoke to the renowned Dutch company One Switch who specialises in equestrian vitality. They guide riders to improve their rider-specific physical skills, such as mobility, coordination, symmetry, core strength and balance. They work with riders from different disciplines and levels, from recreational to Olympic and are currently working with top riders such as Marlies van Baalen, Renate van Uytert and Imke Bartels to mention a few. Their workouts and trainings are accessible and manageable for every rider no matter discipline and level.

This is the first of eight series on rider exercises, helping you become a better training partner for your horse. 

– It is not just your horse that needs to be strong

Rider Exercises 

We hope these exercises will be useful for you and that they will help the training partnership between you and your horse. Being fit and strong is an advantage in many aspects of life, not only riding.

Stay tuned for more exercises in the next magazine.


3
2
1

Exercise #5:
Backward lunge, rotation and single leg deadlift

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Place your feet hip distance apart
  2. Make sure your front knee stays above the ankle during the lunge 
  3. Keep your hips aligned 
  4. Lift the leg up to hip height during the rotation 
1
2

Exercise #4:
Single leg deadlift

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Unlock the knee of your standing leg
  2. Bend your upper body forward and lift your leg simultaneously
  3. Keep your hips aligned 
  4. Inhale moving forward and exhale moving up 
3
2
1

Exercise #3:
Backward lunge with leg rotation

3

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Place your feet hip distance wide (not on one line)
  2. Take a big step back and bend your rear knee straight down
  3. Make sure the front knee is in line with your hip and above the ankle 
  4. Keep your hips aligned 
2
1
1

Exercise #2:
Leg lifts in three directions

2

Exercise #1:
Leg circles

Balance is an essential skill for every horse rider. This skill can be trained easily with exercises on the ground. Balance is a multidimensional skill, which means it depends on several factors, such as core stability (strong and agile back and abdominal muscles), balance in muscle tightness and coordination around the hips and breathing. One Switch has put together five exercises for you to work on. For this issue, the focus is especially on hip stability. These five exercises gradually build up in level.

If you want to improve your rider-specific skills or learn more about the concept, One Switch offers both an online 8-week training program and multiple educational courses about equestrian vitality. Check out their online academy and remember to participate in our giveaway on page 98 to win one of the online courses.

By Janneke den Otter // Photos: Nicola Hageman & Kamilia Tworkowska

Vital for good riding is the ability to collaborate harmoniously with the horse, because you possess body awareness and control to maintain an equal weight distribution and control your seating, aids and posture.

3 rounds of 45 seconds per leg, 30 seconds in between rounds. 

Points of attention: 

  1. Make sure your toes point forward 
  2. Unlock the knee of your standing leg 
  3. Try to make the circles as big as possible, without moving your upper body 
  4. Inhale while turning backward, exhale while turning forward

3 rounds of 45 seconds per leg, 30 seconds in between rounds.

Points of attention: 

  1. Make sure your toes point forward
  2. Unlock the knee of your standing leg 
  3. Try to lift the leg as high as possible, without moving your upper body 
  4. Tighten your abs to maintain your stability, but keep breathing into the abdomen

Malgré Tout spoke to the renowned Dutch company One Switch who specialises in equestrian vitality. They guide riders to improve their rider-specific physical skills, such as mobility, coordination, symmetry, core strength and balance. They work with riders from different disciplines and levels, from recreational to Olympic and are currently working with top riders such as Marlies van Baalen, Renate van Uytert and Imke Bartels to mention a few. Their workouts and trainings are accessible and manageable for every rider no matter discipline and level.

This is the first of eight series on rider exercises, helping you become a better training partner for your horse. 

– It is not just your horse that needs to be strong

Rider Exercises 

DIGITAL MAGAZINE

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