Pre-Ride Warm-Up · Equibody Fitness
The work starts before you mount.
Exercises for riders. Do these regularly — your horse will feel the difference. Videos via Jack LaTorre / Equibody Fitness.
Hips & Lower Body
12 exercises
Dressage Seat
Pelvic Tilt
The foundation of a correct dressage position. Do this before you ever put a foot in the stirrup.
Hip Rotation
90/90 Rotation
Builds the hip rotation you need to follow your horse's movement without bracing.
Hip Mobility
Hip Glide
Frees up lateral hip movement — directly improves your ability to sit the trot.
Inner Thigh & Seat
Butterfly Contraction
Activates the adductors — the muscles that actually hold your seat on the horse.
Lower Leg
Tibial Rotations
Warms up the lower leg rotation that feeds into a stable, independent lower leg.
Internal Rotation
IR Lift Offs
Trains the internal hip rotators — often the missing piece in a stiff, gripping seat.
Hip Flexors
Elephant Walk
Opens the hip flexors — essential for older riders and anyone who sits at a desk before they ride.
Hip Flexors
Elephant Walk: Toes Raised
Elephant walk progression — adds a calf and ankle stretch to the hip flexor work.
Hip Mobility
90/90 With a Twist
Combines hip rotation with thoracic twist — good prep for sitting canter.
Leg Strength
¼ Split Squat
A shorter-range split squat variation — good for building stability without full depth.
Leg Strength
Split Squat
Develops the single-leg stability and strength that keeps your position from collapsing.
Knee Stability
VMO Squat
Strengthens the inner quad — helps stabilize the knee and prevent grip from the leg.
Spine & Core
3 exercises
Thoracic Mobility
T-Spine Breath
Opens the mid-back — helps you sit tall without stiffening through the thoracic spine.
Spinal Mobility
Wall Spinal Waves
Warms up the full spine from tailbone to neck — important before asking your back to absorb movement.
Lower Back
QL Stretch
The QL is the muscle that causes most lower back tightness in riders. Loosen it before you ride.
Upper Body & Shoulders
8 exercises
Posture
Wall Press
Simple postural reset — teaches your back to engage against a flat surface before asking it to do that on a horse.
Chest & Shoulders
Butcher's Block Stretch
Opens the chest and anterior shoulder — good counter to tight reins and rounded posture.
Shoulder Stability
Scapular Push Up
Trains scapular control — the foundation of a steady, elastic contact.
Upper Back
Trap 3 Raise
Activates the lower trapezius — helps you keep your shoulders stable without gripping or raising them.
Upper Back
Band Pull Aparts
The base pull apart — strengthens the muscles between your shoulder blades for a steady, independent upper body.
Shoulder Stability
Band Pull Aparts with External Rotation
Band pull apart with added external rotation — reinforces the shoulder position you want in the saddle.
Upper Back
Banded Face Pulls
Strengthens the muscles that hold your shoulders back and down — counters the forward hunch most riders develop.
Shoulder Mobility
Shoulder CAR
Full shoulder controlled articular rotation — keeps your shoulders soft and following instead of blocking.