Stirrup Length in Riding: Why It’s Not One-Size-Fits-All

pegasusphysiotherapy
Jul 13
4 min read

People always have something to say about stirrup length.

Any time I post a video, there’s always a comment about how someone’s stirrups are too short, too long, or that changing them will magically fix a rider’s position. But that misses the point entirely.

It’s not just about how it looks.

Stirrup length affects rider posture, balance, and how weight is distributed through the seat and into the horse’s back. Your seat position plays a huge role in how that all works together – and that’s where rider biomechanics matter most.

Taking stirrups away doesn’t always help either. In fact, it can sometimes make things worse. If a rider isn’t physically ready, they just find new ways to grip or hold themselves up – and those habits are hard to undo once they’re there.

Let’s look at what’s actually going on with stirrup length, rider alignment, and what works best for the rider in front of you – not just what looks correct.

Longer vs. Shorter Stirrup length– What Really Happens

Longer stirrups create a more open hip angle, reduce weight in the stirrups, and increase leg contact with the horse’s side. This often leads to a more secure and connected seat – especially useful in disciplines like dressage, or for long-distance riding like cavalry and western.

Shorter stirrups, often used for jumping or fast work, shift more weight into the stirrup and reduce seat contact. This can push the rider’s weight slightly forward on the horse’s back, increasing load on the withers and front end, and relying more on stirrup-based balance.

Neither is “correct” or “incorrect.” It depends on rider goals, discipline, and physical ability to maintain neutral posture and control.

The total force (our bodyweight) doesn't change whether the stirrups are longer or shorter. But what does change is how that weight is distributed between the saddle and the stirrups, depending on the rider’s position.

Understanding What “Feels Comfortable” Isn’t Always Aligned

Riders often default to a shorter stirrup because it feels more comfortable – but comfort doesn’t always mean correct. A lot of riders who sit with an anterior pelvic tilt feel more secure with shorter stirrups because the flexed hip and forward trunk create the illusion of alignment. But what’s really happening is they’re often tipping forward, sitting at the back of the cantle, and using their hip flexors to hold themselves in place. Just dropping the stirrups a few holes won’t fix that – it’s the pelvic position and body awareness in the saddle that need to change.

Likewise, some riders in a posterior tilt (tucked under) also feel more stable with shorter stirrups – but again, that doesn’t mean they’re in the right position. They may feel more secure, but they’re not in true alignment, and that puts both rider and horse in a suboptimal position.

Real improvement comes from recognising what your pelvis and trunk are doing, not just adjusting the stirrups and hoping for the best.

Why Riding Without Stirrups Isn’t Always the Fix

👉 It’s not just harder – your leg muscles are working completely differently.

When you're riding without stirrups, your leg is in an open chain position – the foot isn’t supported. That means the trunk has to work harder to keep the shoulder/hip/heel alignment. What can happen is that without stirrups the pelvis often tips forward, and the legs start to curl up and tighten with their thighs to stop them from falling off.

In contrast, riding with stirrups puts the leg in a closed chain position – the foot has support, which in theory allows for better absorption of movement, pelvic stability, and a more relaxed contact through the leg.

No Stirrups = Less Proprioception

Another overlooked issue is proprioception – your awareness of where your body is in space.

When you remove the stirrup, you also remove a key source of proprioceptive feedback from the foot. Riders lose awareness of weight distribution and limb control, especially if they don’t have the strength or control to manage without it.

That can lead to gripping, collapsing, or holding tension through the thigh and knee just to stay on – all of which block the seat and distort rider biomechanics.

But Stirrups Can Create Problems Too

On the flip side, having stirrups can make riders push down into them too much. Instead of letting the stirrup quietly support the foot, they try to force security by pushing against it – which lifts the seat, tips the pelvis forward, and disconnects the rider from the horse.

It’s like standing – you don’t push into the ground to balance. You let the floor take your weight. Riding should feel the same. The stirrup is a support point – not something to brace against.

Learning that difference is what creates an independent, balanced seat.

So What’s the Answer?

There’s no one-size-fits-all stirrup length. What you’re looking for is a length that allows you to ride with:

A neutral spine and pelvis
Soft hips and thighs (not gripping)
Weight evenly shared between seat and stirrup
Balance and clarity in the aids

That might mean a slightly shorter stirrup to support the leg as you build strength, or a slightly longer stirrup to allow more contact – but only if you can stay balanced without collapsing.

SymmFit Clothing Helps You See It

As stirrup length affects your alignment, it helps to see how your position changes in real time. The SymmFit jodhpurs include visual alignment guides to help riders – and coaches – what is happening in the leg in real time. They’re especially useful when experimenting with different stirrup lengths, helping riders see when their posture stays neutral – and when it doesn’t.

You can’t fix what you can’t see – and that’s where SymmFit makes a difference.