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Rider Biomechanics - Why the Details Matter More Than the Bigger Picture
- pegasusphysiotherapy
- 2 days ago
- 8 min read
When I posted the first photo of this rider on social media – where we were working on neutral vs anterior tilt – it created far more discussion than I ever expected.
Some people preferred the image on the left, saying her alignment looked stronger, that she was “more correct,” and that the forward-tilted pelvis – the so-called “three-point seat” – was better. Others commented on the saddle fit. A few said she was in a chair seat.
And to me, this is such a perfect example of riding: one picture can generate ten different opinions, many of them contradictory.
But here’s the problem – most people are looking at the big picture. They’re looking at what seems “in line” or what they’ve been taught to expect, rather than understanding the detail of what’s actually happening inside the rider’s body. And that’s where the real truth lies.
Progress in riding isn’t linear. And unless we learn to look deeper than the surface, we miss what actually needs to be improved.
The “Three-Point Seat” Debate in Rider Biomechanics
Let’s start with the classic “three-point seat.”
So many riders are taught to sit on their “three points” – two seat bones and the pubic bone. On paper, it sounds neat: three points form a tripod, and a tripod is stable.
But the reality is that the human pelvis simply isn’t designed to weight-bear this way when sitting. I did a long post about this if you want to see all the research which supports this.
When riders tip the pelvis forward into that three-point seat, they often look more “plugged in,” but here’s what actually happens:
They reduce the hip extension available. That means they can’t open the hip fully, so the thigh can’t drape naturally.
They exaggerate the lumbar curve, putting the lower back into constant extension and compressing the joints.
They block the pelvis from moving freely with the horse.
So, while the rider in the left-hand photo looked 'neat' and 'pretty' to some, it wasn’t functionally correct – especially not for this rider.
Alignment vs Function
Now, I’m not dismissing alignment at all, it's something I want with riders- just not at all cost. Alignment without function doesn’t mean much.
In this case, several people argued that the left-hand photo was “better” because her alignment was closer to the classical line. And yes, on paper it looked that way. On the right, her lower leg was forward, which immediately made people criticise it.
But here’s what almost nobody picked up on: the change in pelvis position was significant. In the right-hand image, her pelvis was neutral. In the left-hand one, she was tipped forward. The forward tip might have “fixed” her line, but it wasn’t helping her biomechanics.
And this is where rider biomechanics matters more than snapshots. Because for her to get her leg underneath her correctly while keeping neutral pelvis, she needed more:
Abdominal and back strength to stabilise her pelvis and spine.
Hip mobility and eccentric hip-flexor strength to lengthen the thigh while keeping the pelvis neutral.
Thoracic mobility, because her upper back was stiff and slightly kyphosed, which made her lumbar spine arch more than it should.
That takes time. It isn’t fixed by telling someone to “bring your leg back.”
This is also why I’m not a fan of the common trick where riders swing their leg back in the saddle to “lengthen” it. It might make the photo look good, but it doesn’t come from the right place. More often than not, it’s just tipping the pelvis forward and forcing the back to arch.
The Saddle Fit Question
Saddle fit was another hot topic in the comments.
Yes, the saddle wasn’t ideal. And this is something I see constantly: riders buy or are fitted into deep-seated saddles with large blocks, before they have the physical capacity to sit in them correctly.
What happens then?
Riders tip forward, which leads to straight arms and dropped hands.
More experienced riders over-extend their lower back to “fill” the saddle.
Either way, they end up less able to absorb the horse’s movement, and often in pain.
The problem is that this has become so normalised we don’t even question it. Dressage judges don’t mark down the rider for being in anterior tilt or braced back, as long as the horse is going how they want. Which means the rider’s biomechanics – and the long-term health of their back – often go ignored. (This is a soapbox for another post, but you see where I’m going with this.)
In our case, this was the saddle she had for her horse. We did also experiment with another saddle to look at pelvic motion in different gaits. But because we were on the simulator, we didn’t have to worry about horse welfare. And she had already chosen not to ride her horse in this saddle until she improved her position. So our focus was purely on her biomechanics, not the tack. But I think riders should be able to adapt to saddles rather than needing a saddle to put them in the correct position- provided it fits femur length/seat size etc,
Neutral vs Chair Seat – Clearing the Illusion
Another common comment was that the right-hand photo showed her in a chair seat, or even posterior tilt.
The reality? Her pelvis was in neutral.
The “chair seat” look came from the fact that her thigh couldn’t yet lie flat against the block. That meant her knee had to sit more forward. Combine that with the fact that people are used to seeing exaggerated curves in riders’ backs, and her neutral spine looked “too straight.”
But here's the truth: when we sit, the lumbar curve naturally reduces compared to standing- plenty of science to support this.. Every rider has different natural curves in their lumbar and thoracic spine. Neutral spine doesn’t look the same for everyone. And too much lumbar curve in sitting usually isn’t “better” or "normal" posture – it’s often just anterior tilt.
Yes, her leg was forward. But she couldn’t drop it further underneath her without losing her neutral pelvis. With fewer knee blocks, it wouldn’t have looked so extreme. But appearances can be deceiving.
Her Specific Challenges (and why they’re common)
Now let’s talk about her body specifically – because her challenges are ones I see all the time.
She habitually rode in anterior tilt. She had a history of back pain. Her thoracic spine was stiff and rounded, which forced her lumbar spine into an exaggerated arch.
That meant:
She struggled to maintain neutral pelvis without sliding into anterior tilt.
Her hip flexors were tight and overactive, constantly pulling the pelvis forward.
Her deep core and spinal stabilisers weren’t strong enough to hold neutral for any length of time.
Some people assumed she was in posterior tilt in the right-hand photo. But realistically, riders who live in anterior tilt don’t have the range of motion to go into full posterior tilt comfortably. That was actually one of her exercises – to work on increasing posterior movement.
Other people commented that whatever position feels comfortable must be correct. I don’t agree. Comfort usually means the body isn’t challenged. And while every rider will have their own anatomical quirks, research shows that consistent forward/back/asymmetric loading in the saddle affects how the horse moves. We can’t ignore that.
The First Stage of Work
So where did we start? With the foundations.
Upper back mobility – to reduce thoracic stiffness and stop the lumbar spine overcompensating.
Core and spinal stabiliser strength – to hold neutral pelvis under movement.
Hip-flexor strengthening in lengthened positions – not just stretching, but teaching them to support the pelvis rather than dominate it.
Six Weeks of Change
Six weeks later, the difference was clear.
She could sit more consistently in neutral pelvis. She could control her lumbar spine instead of collapsing into an arch. She could maintain a more balanced leg without gripping. And she could ride longer without discomfort.
Was she finished? No. But the progress was visible, and the foundations were stronger.
The Next Phase
Our next focus is:
More thoracic mobility and extension.
Opening the chest and shoulders.
Awareness of head and neck position.
Hamstring, glute, and calf strength – so the lower leg can stabilise and she can put weight into the ball of the foot instead of gripping with her thighs.
Isolating pelvis in the different gaits for that "independent seat"
None of what I work on is for a rider to be static when riding- but if you can't sit in the right position when stationary what chance have you got when the horse starts moving? That's when compensations or "bad habits" creep in as the body works out a way to not fall off and try and move with the horse.
Each stage builds on the one before. That’s why progress isn’t linear – it’s a process of layering. We start with static posture and work on movement when able. A much better way to get long term results.
Why Riders Must Look at the Detail
And this brings me to my biggest point.
Too often, riders and even professionals focus on the big picture – the pose, the photo, the “look.” Exercises get repeated because “that’s what riders should do,” without anyone asking why.
I saw a popular influencer recently giving a rider with canter problems some general strengthening – core, back, hips. None of those exercises were wrong. They helped – she bounced less. But the deeper problems remained. She still couldn’t sit in neutral. She still didn’t have full pelvic range. Her lower leg still slid forward.
This is the limitation of general exercises. They can help, but they don’t always fix the problem. And riders don’t have unlimited time off the horse. To get the most out of that time, exercises need to be targeted to what the rider’s body is actually doing.
That’s why I think riders need to start learning about their own anatomy. When you understand what your pelvis, spine, hips, and legs should be doing in the saddle, you can start assessing yourself. You can see when a general exercise is helpful, and when you need something more specific.
That’s where real progress happens.
Final Thoughts
This rider’s journey shows exactly why progress isn’t linear – and why appearances can mislead.
What looked “better” in one snapshot wasn’t what her body needed. By looking at the detail – her spine, pelvis, and leg mechanics – we made changes that actually worked, and laid a foundation for long-term improvement.
So my message is this: don’t just accept “do this because riders should.” Always ask why. Look at the detail. Understand your own biomechanics. Because when you do, your progress may feel slower, but it will be stronger, more functional, and far more sustainable.
Progress isn’t linear. But when you focus on the detail, it’s always forward.
Want to Improve Your Riding?
If you want to understand your own rider biomechanics and improve your seat, posture, and effectiveness:
✅ Book a Rider Physio Session – 1:1 on the simulator or in person, targeting your specific needs.
✅ Join the Rider Physio Video Subscription – access tutorials, rider-specific exercises, and send in your own riding videos for personalised analysis.
Don't forget the SymmFit clothes (and new gloves) which can help you start to see your position and movement in the saddle.
