The Importance of Understanding the "How" and "Why" in Your Riding Exercises

As a physiotherapist, I’ve seen how crucial the "how" and "why" of exercise are for enhancing your riding performance. Today, we’re diving into two types of exercises: the clam and functional movements like squats. Understanding when to use each exercise is essential for achieving your specific goals and improving your riding skills.

The Clam Exercise: Targeted Strengthening

What Is the Clam?

The clam exercise is designed specifically to strengthen the hip abductors, particularly the gluteus medius. This muscle stabilises the pelvis during movement, which is vital for achieving a good, relaxed seat and effectively applying leg aids while riding.

✅ Correct Execution:

To maximise the benefits of the clam exercise you need to keep your pelvis level as you lift your top knee so you can engage your glute muscles while maintaining a neutral spine.

❌ Common Mistakes:

If your pelvis rotates instead of isolating the hip, you may reinforce poor movement patterns. This not only diminishes the effectiveness of the exercise but can also exacerbate existing weaknesses. The goal of the clam is to promote proper movement patterns, not just to check an exercise off your list.

The Squat: Building Functional Strength

Why Squats Matter:

Squats are a functional exercise that engages multiple muscle groups, mimicking movements we perform in daily life and while riding. They promote the flexion and extension of the hips, knees, and ankles, which are critical for building overall strength and stability.

✅ Correct Execution:

To perform a squat correctly you need to ensure you maintain a neutral spine and bend from hips not knees.

❌ Common Mistakes:

Knees Cave In: Allowing the knees to collapse inward-. Focus on keeping them aligned with your toes.
Lifting Heels: Your heels should remain flat on the ground. If they lift, it often means improper weight distribution where your weight is in your toes not heels.
Leaning Forward: Ensure your chest stays upright. Leaning too far forward can put undue stress on your back.
Not Engaging the Core: Failing to activate your core can lead to an arched lower back or tucked under pelvis which won't help you improve in the saddle.

Knowing When to Do the Clam vs. Functional Movements

Understanding when to focus on the clam versus when to incorporate functional movements like squats is crucial and depends on your specific needs:

Clam Exercise: This is an excellent starting point for riders struggling with hip stiffness and weakness. It helps isolate hip movement and improve hip mobility, making it beneficial for those who need to build foundational strength and movement. However, if you can already perform the clam with a good range, endurance and control, it may not be the most suitable choice for your training.
Squats: Learning how to perform a squat is essential for maintaining a neutral spine and effectively bending and extending the hips. However, for riders who don’t regularly exercise or experience pain, additional preparatory work focused on core stability and strength is often necessary. These foundational exercises can help ensure that you can perform squats correctly and safely.

The Importance of Core Stability

Before jumping into squats, especially for those who are less active or dealing with discomfort, focusing on core stability is vital. Strengthening the core provides a solid foundation for performing squats and other functional movements, promoting better overall control and reducing the risk of injury.

Empowering Independence with Tailored Approaches

This is where my Rider Physio Video Subscription comes into play. It’s not just another exercise program. Here’s why it stands out:

Individualised Learning: Each rider has unique experiences, abilities, and injury histories. My subscription offers both targeted and functional exercises, addressing these specific needs and laying the groundwork for improvement.
Promoting Independence: By understanding how to select and perform exercises suited to your needs, you’ll foster a greater sense of autonomy in your training. You'll learn to identify your strengths and weaknesses, enabling you to manage your exercise routine effectively.
Real-World Application: The program highlights how each exercise translates into your riding performance. This understanding promotes self-awareness and empowers you to apply your training in the saddle.
Adaptability: As you progress, you can easily adapt the program to meet changing goals or challenges. Whether you’re moving from isolated exercises to more dynamic movements or adjusting routines based on your riding experience, flexibility is key.

Invest in Lasting Improvements

For just £30 a month, you gain access to nearly 5 hours of content so far, with new videos added monthly, alongside personalised video responses. This approach ensures you’re not merely following a set program but actively engaging with your body’s needs for meaningful progress.

Are you ready to enhance your riding journey and experience lasting improvements? Sign up today and take the first step toward greater independence and performance in the saddle!