A Stable Lower Leg: More Than Just Staying Still

I’ve had some really interesting conversations online this week after sharing a video of a rider whose leg was braced forward and gripping for stability. This meant she lost the hip-to-heel alignment and really struggled with her rising trot biomechanics. However, because the leg wasn’t moving (did I mention it was braced and gripping?!), many people assumed it was a stable leg. When you see this video, what do you think?

This really got me thinking: What do we mean when we talk about a stable lower leg?

We all know a swinging lower leg is not stable, but what else contributes to this stability that we, as riders, see as the holy grail? To me, a stable lower leg isn’t just about staying still – it can be still for all the wrong reasons. A truly stable lower leg creates a stable base that supports the rider’s balance, allows for clear and consistent riding aids, and dynamically follows the horse’s natural movement. And this is why I don't consider the lower leg in the above video stable.

💡 Why “Still” Doesn’t Mean Stable.

It’s easy to assume that a leg that doesn’t move must be stable. However, a leg can appear still while being braced forward, gripping tightly, or out of alignment – none of which are functional for correct riding position. Stability isn’t about rigidity; it’s about balance and adaptability.

A stable lower leg works with the rider’s overall equestrian posture to create a base that moves dynamically with the horse, maintaining alignment and control. This balance allows the rider to be effective and keeps the horse’s back comfortable and strain-free.

💡 Here’s an Example

The two videos I shared show completely different rising trot mechanics, filmed several months apart, after three simulator sessions and lots of off-horse strengthening exercises. Interestingly, some people thought I had labeled the stable leg in the wrong video. Let me explain my reasoning...

• In the first video:

  • The rider’s heels are forced down, and her lower leg is braced forward, pushing it out of alignment.

  • Her heel is far in front of her hip, making it unlikely she could give a clear or consistent riding aid, even if it were in the correct position.

  • The stirrup is being used as a launch pad, with excessive weight driving into it.

    
    

  This position doesn’t provide a functional base for correct rising trot movement. Imagine standing up with your feet far in front of you versus underneath you. The effort is greater, balance is harder to maintain, and control diminishes.

• In the second video:

  • The rider is practicing full hip extension for rising trot with hands on her head (really challenging her balance and muscle stability). If she can control the full range of motion, she will be better able to adapt her rise to match the horse’s movement.

  • At the height of the rise, her pelvis tilts under (posterior tilt), and her hips push slightly forward (due to habit, muscle weakness, and reduced body awareness – it’s a work in progress).

  
  

  While this isn’t ideal, she quickly regains the correct position and alignment. Her leg doesn’t swing forward to compensate, and she maintains control as she lowers into the saddle. This allows her leg to support her balance dynamically, without bracing or gripping, enabling her hips to extend effectively.

  
  

  How Rider Position Affects Stirrup Alignment and Saddle Perception

  
  
  
  

  One commenter noted that it looked like I had changed the saddle by raising the back in the second video because the stirrup and leathers seemed different. However, this difference is purely due to the rider’s improved seat position and how that affects their leg alignment.

  If you look closely, the angle of the saddle flap is identical in both photos, showing that the saddle itself hasn’t changed. What has changed is how the rider’s position influences the stirrup. In the second video, with the heel positioned under the hip, the rider's weight flows naturally down into the stirrup, keeping it stable.

  In contrast, in the first video, the rider's braced position causes the stirrup to shift forward. This happens because the more weight pushed into the stirrup in this position, the more the lower leg braces forward, which also causes the base of the stirrup to tilt and face forward. This demonstrates how rider biomechanics can significantly affect the perception of saddle fit and alignment

  
  
  
  
  
  

  

  See how the pink line of the stirrup changes as the heel comes under the hips whilst the blue line shows the angle of the saddle flap

  
  

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  💡 What Makes a Stable Lower Leg?

  
  

  Here are the key elements I assess when working on lower leg stability:

  
  

  1️⃣ Correct Pelvic Position & Shoulder-Hip-Heel Alignment

  • A neutral pelvis and spine allow the leg to relax underneath the rider, creating shoulder-hip-heel alignment.

  • This alignment ensures the rider’s weight flows naturally through the seat bones into the stirrups, creating balance and stability.

  2️⃣ Stirrup Placement on the Ball of the Foot

  • The stirrup should act as a platform, not a launch pad.

  • A relaxed foot with the ball on the stirrup allows the heel to lower gently, absorbing force and maintaining alignment.

  3️⃣ Balanced Muscle Engagement

  • Stability comes from the correct muscles working together dynamically, including the core muscles, hamstrings, glutes, and thighs.

  • Riders often need to strengthen key equestrian muscles to help pull the heel back under the hip and prevent the leg from drifting forward.

  4️⃣ Supportive, Not Rigid

  • A stable leg moves with the horse but provides a solid base. Rigidity creates tension and reduces the rider’s ability to follow the horse’s motion.

  • True rider stability comes from physical conditioning and rider biomechanics awareness.

    
    

  🔍 If Your Lower Leg Feels Unstable

  
  

  If your lower leg feels unstable, it’s important to figure out why. Is it pelvic tilt, poor alignment, muscle weakness, or something else? Simply being told to “keep it still” isn’t enough – and if you’ve been told this repeatedly with no success, you’re not alone!

  Achieving a stable lower leg often involves improving muscle control, strength, coordination, and flexibility – most of which starts off the horse.

  
  

  🔍 Want to Improve Your Lower Leg Stability?

  
  

  Start your journey to a more balanced and effective position by signing up for the Rider Physio Video Subscription, where you can send in riding videos for personalised analysis and a tailored improvement plan. Or, book a Rider Physio simulator session at Racewood HQ in Cheshire, where we can assess your riding biomechanics on the mechanical horse.

  
  

  💬 Why It Matters

  
  

  A stable lower leg isn’t just about appearances – it’s about being effective and harmonious with your horse. Here’s why it matters:

  • Balance and Harmony: A stable leg allows the rider to follow the horse’s movement seamlessly.

  • Effective Communication: Stability provides clear, consistent riding aids.

  • Comfort for the Horse: Proper alignment reduces strain on the horse’s back muscles, improving their performance and comfort.