"Lengthen the stirrups" " Relax the leg" " Heels down" Why these comments aren't all that helpful!

I recently shared a video of a rider’s first-ever canter on the simulator. She’s a beginner rider who has been taking lessons at a local riding school for six months. By the end of the session, there was a clear improvement in her movement, which was fantastic to see. However, instead of celebrating her hard work and progress, many comments focused on her heels not being down—as if that alone would magically fix her position and movement. "Lengthen the stirrups" " Relax the leg" " Heels down" were all comments - despite a caveat on the video and post acknowledging that it does need to be addressed!

These videos sparked a debate, including a discussion with someone who argued that the pelvis isn’t the foundation for riders. However, I firmly believe the pelvis is one of the most fundamental components of a rider's position—and here’s why…

If you look at this video comparison:

On the left, the rider has a tilted forward pelvis. Her knee is higher/more forward, and her heels are up as she grips with her legs.
On the right, she’s sitting more onto her seat bones, starting to relax her legs slightly.

This improvement didn’t happen instantly and won’t be fully resolved in one session. Over time, as she becomes stronger, more stable, and feels more secure in the saddle, her legs will naturally relax further.

The Pelvis as the Foundation of the Rider

For me, the pelvis is the foundation of a rider’s position. Think of it as a fulcrum—the pivotal point that balances the rest of the rider's body:

If the pelvis tips forward (anterior tilt): The legs often move backward. To counterbalance, riders tend to grip with their thighs or hips, creating unnecessary tension.
If the pelvis tips backward (posterior tilt): The legs usually come forward, resulting in a “chair seat” position.

While moving the legs might offer a temporary fix, unless the underlying pelvic position is addressed, these issues will resurface—especially when the rider is under pressure or faced with a more challenging situation.

This is where rider physio can make a significant difference. By addressing foundational biomechanics, riders can improve their posture, balance, and overall control in the saddle.

In these two videos, the difference in pelvic position is clear. On the left, she’s sitting more onto her seat bones. On the right, she tilts forward, and her upper body tips, making it difficult for her to maintain the canter without holding on for balance. This is a common issue for beginner riders during the canter, and it highlights the importance of addressing the foundation first.

The Role of the Feet in Riding

The feet are certainly important, but their effectiveness depends on a secure and balanced pelvis. The ball of the foot on the stirrup provides a stable platform for support, allowing the rider to maintain balance without tension or gripping. Once the pelvis, spine, and foot are in alignment—and there’s weight into the seat bones—gravity will naturally encourage the heels to drop. However, for this to happen, the legs must be relaxed. And here’s the key: a rider can only relax their legs if they feel secure and balanced in the saddle.

Why “Heels Down” Isn’t the Solution

Telling a rider in an anterior pelvic tilt, or a beginner without the awareness or strength to maintain the correct position, to simply relax their legs and drop their heels won’t solve the problem. Here’s why:

Heels down doesn’t fix the pelvis: Lowering the heels won’t automatically bring the pelvis into a neutral position.
It doesn’t lower the center of gravity: The rider is sitting on a fixed surface (the saddle), so pushing the heels down won’t make them more grounded.
It creates tension if not done correctly: A rider without the necessary strength or balance will often tighten their legs, undermining their position and ability to move fluidly with the horse.

Focusing on the Fundamentals

For beginner riders, developing pelvic awareness and stability is essential. Once the pelvis is neutral, the spine aligned, and the rider balanced, the legs will naturally relax, and the heels will drop. This method builds a solid foundation without reinforcing tension or compensatory habits.

At Pegasus Physio, we focus on improving rider biomechanics to help riders achieve better posture, alignment, and balance. Whether you’re a beginner learning to canter or an experienced rider refining your position, tailored physio sessions can address the root causes of your challenges.

Book Your Rider Physio Session Today

Let’s move beyond oversimplified advice like “heels down” and focus on building strong, effective foundations. Progress happens when we address the root causes—not just the symptoms.

Start your journey to becoming a better rider, for you and your horse, with a Rider Physio session at Racewood HQ or by signing up to the video subscription service.