FittoRide

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Looks easy… it’s not 👀

🐴 Quiet Seat Bridge / Dead Bug

Keep hips up. Stay level. No twisting.

💪 Stable hips = quieter seat in the saddle

Not everyone is able to get to our Fit2Ride gym and with that in mind we’ve built an online platform where you can pick and choose quick exercises or full follow along routines that suit your level of experience and your desired training outcome.

With monthly subscriptions starting from just R200, you can access equestrian fitness training from anywhere at anytime.

Visit the link in our bio for more info.

🐴 Fit2Ride Strength Focus: Standing Hip Flexor Lift (Weighted)

This simple-looking drill quickly challenges hip flexors, core control, and balance — all essential for a stable, effective leg in the saddle.

How to do it:

• Stand tall on one leg
• Place a kettlebell on the foot of the opposite leg
(or use an ankle weight / any small weight at home)
• Keep the weighted leg bent at roughly 90° at the knee
• Lift the knee up to just above 90°, then lower with control
• Move slowly — control both the upward and downward phase
• Keep your upper body tall and steady

Reps: 6–10 per side • 2–3 rounds

What to focus on:

👉 Core engaged to support posture
👉 Hips level — no leaning or twisting
👉 Smooth, controlled movement (no swinging)
👉 Balance first, then load

⚠️ Important:

This starts off feeling easy… but it gets challenging quickly.
👉 Don’t underestimate it
👉 Start light and build gradually

💪 Strong hips + controlled movement = better rider position and feel.

🐴Strength Focus: Copenhagen Plank (Advanced)

This challenging variation targets the adductors, core, and hip stabilisers — key muscles that help riders maintain a secure leg and balanced seat.

How to do it:

• Place your top leg on a bench or chair
• Support your body through your forearm and shoulder (side plank position, elbow underneath shoulder)
• The bottom leg moves up and down underneath the bench
• Keep hips lifted and body in a straight line
• Move slowly and with control

Reps: 8–10 lifts each side

Why riders need this:

🐎 Strengthens the inner thigh (adductors) for better leg stability
🐎 Improves pelvic control so riders don’t collapse to one side
🐎 Builds core strength to support independent aids
🐎 Helps maintain a secure leg without gripping

👉 The goal: strong, controlled hips and a quiet lower leg.

🐴 Mobility magic for riders!

This flow from Down Dog to Cobra with a cross-body reach is a fantastic way to unlock the upper back, shoulders, and spine.

From Down Dog, reach one hand across to the opposite foot, letting the body rotate and stretch through the thoracic spine. Feel that lovely twist across the back and shoulders before flowing forward into Cobra, opening the chest and lengthening the front of the body.

It’s a simple sequence but delivers big mobility gains — helping riders stay supple through the spine while keeping the lower back supported.

Why riders love this move:
🐎 Frees up tight shoulders and upper back
🐎 Improves thoracic rotation for better turning and bending
🐎 Encourages smooth, relaxed movement with your horse

💪 More mobility = easier movement in the saddle.

Half-Kneeling T-Spine Rotation with Hip Hinge

This progression adds a hip hinge to your rotation, helping develop thoracic mobility while protecting the lower back — essential for riders who need rotation without collapsing through the lumbar spine.

How to do it:

• Start in the same half-kneeling position (one leg forward)
• Gently tuck the tailbone under to stabilise hips and lower back
• Fingertips rest lightly at ears — no pulling on the neck
• As you rotate, hinge slightly forward at the hips
• Turn your upper body down and across toward the front knee
• Return to upright and rotate the other way
• Move slowly and stay controlled

Reps: 6–8 each direction

Key focus points:

👉 Hinge from the hips — not the lower back
👉 Keep hips stable and facing forward
👉 Rotation comes from the ribcage and upper back
👉 Control the depth — quality over range

Why riders need this:

🐎 Develops thoracic rotation without overloading the lumbar spine
🐎 Helps riders follow movement in turns and lateral work
🐎 Improves ability to fold forward without collapsing posture
🐎 Supports a stable seat while allowing upper-body softness

💡 Training rotation in a controlled position helps prevent lower-back strain when riding.

💪 Mobile upper back + stable hips = balanced, effective riding.

Mobility Focus: Half-Kneeling T-Spine Rotation

This exercise improves thoracic spine rotation while stabilising the hips and lower back — helping riders turn, bend, and use their aids without collapsing through the torso.

How to do it:

• Start in a half-kneeling position (one leg forward)
• Gently tuck the tailbone under to stabilise hips and support the lower back
• Place fingertips lightly at your ears (do not pull the neck) or at your shoulders
• Stay tall through the spine
• Rotate your upper body left and right, turning through the shoulders
• Keep hips facing forward — movement comes from the upper back
• Move slowly and with control

Reps: 6–10 rotations each side

What to focus on:

👉 Hips stay square and steady
👉 Rotation comes from the ribcage, not the lower back
👉 Neck stays relaxed — elbows move, not the head

Why riders need this:

🐎 Improves turning and bending aids
🐎 Helps maintain upright posture without stiffness
🐎 Reduces tension in shoulders and upper back

💪 Free your upper back to ride with more ease and precision.

Core & Seat Stability: Weighted Glute Bridge March

This progression adds an upper-body challenge to a classic stability drill — building pelvic control, core strength, and shoulder stability for a quieter, more balanced seat.

How to do it:

• Lie on your back, knees bent, feet hip-width
• Hold light weights in straight arms above your chest (or just extend your arms upwards)
• Lift hips into a strong glute bridge
• Keeping hips level, march one knee up at a time
• Lower with control and alternate sides
• 8–10 marches per leg

👉 The key: no dropping or twisting of the hips — keep the pelvis steady.

Muscles working:

• Glutes – drive hip stability and seat strength
• Hamstrings – support pelvic control
• Deep core stabilisers – control rotation
• Shoulders – maintain arm stability (rein connection)

Why riders need this:

🐎 Improves pelvic stability in sitting trot and canter
🐎 Builds symmetrical strength to prevent collapsing to one side
🐎 Trains independent upper and lower body movement
🐎 Strengthens shoulders for steadier, softer hands

✅ Do:

✔ Keep hips level and lifted
✔ Brace the core to prevent rocking
✔ Keep arms steady above chest
✔ Move slowly and with control

❌ Don’t:

✖ Let hips drop when marching
✖ Arch the lower back
✖ Swing the lifted leg
✖ Allow arms to wobble

💪 Stable core + steady shoulders = a more secure, balanced ride.

Fit2Ride Stability & Shoulder Control Drill

This kneeling strength exercise builds shoulder stability, lateral strength, and core control while challenging balance.

How to do it:

• Start in a half-kneeling position (front knee up)
• Hold a weight overhead with the same arm as the front knee
• Keep ribs down and torso tall
• With the opposite arm, perform controlled lateral raises
• Lower slowly and repeat
• 8–10 reps per side

👉 The goal: stay stable through the core and hips while the arm moves.

Why this matters

• Overhead arm position challenges postural stability
• Lateral raises build shoulder endurance
• Half-kneeling position trains pelvic alignment and hip stability
• Encourages independent upper-body movement without collapsing through the torso

✅ Do:

✔ Keep core engaged and ribs gently down
✔ Stay tall through the spine
✔ Move the lifting arm slowly and with control
✔ Keep hips level and steady

❌ Don’t:

✖ Arch the lower back to hold the overhead weight
✖ Lean or shift weight to one side
✖ Swing the arm — control is key
✖ Let shoulders creep up toward ears