The Sweet Spot in Stirrups: Your Foundation for Rider Stability

If It’s Good Enough for Lucinda Green, It’s Good Enough for Me!

Lucinda Green, one of the greatest eventers of all time, knows a thing or two about horse riding balance. In her video (here), she emphasises the importance of being able to balance in the stirrups—a foundational skill for every rider, whether you're tackling a cross-country course, perfecting your riding position in a lesson, or working on your overall rider biomechanics.

I often incorporate similar exercises into my rider physio sessions, using the simulators to help riders develop stability in stirrups and improve their riding posture in a safe environment. This exercise has benefits for all equestrians, from beginners to experienced eventers.

A rider practising standing in the stirrups at a canter and over cross poles in her rider physio session

The Balance Exercise: Finding the Sweet Spot

One of the most effective things I do to help riders understand their balance is getting them to stand up in the stirrups and experiment with foot placement. This helps riders identify the sweet spot on the ball of the foot, which is essential for maintaining stability and balance. Check out the previous blog post about the ball of foot and foot anatomy.

What often happens when riders try this:

Foot Too Far Forward (on the Toes):

• Riders position the stirrup on their toes, thinking it will help achieve "heels down."

• However, as soon as they put weight into the stirrup:

  • Their heel drops too far.

  • The knee straightens, and the lower leg swings forward.

• This causes them to tip forward and lose balance, making it hard to maintain a secure position.

  
  

Foot Too Far Back (on the Arch):

• Riders place the stirrup too far back on the arch of their foot, which:

  • Feels secure initially but lacks true stability.

  • Causes the lower leg and body to become unstable.

  • Poses a safety risk—if a fall occurs, the foot could get caught in the stirrup.

The Sweet Spot (on the Ball of the Foot):

• Positioning the stirrup on the ball of the foot allows riders to:

  • Stabilise their lower leg effectively.

  • Stand up in the stirrups with improved rider balance and control.

• This placement enhances overall security, allowing the rider to feel more connected with the horse.

The goal of this exercise isn’t to mimic a specific riding posture, such as rising trot or jumping position, but to understand how foot placement directly impacts stability and biomechanics in the saddle.

Watch This Rider in Action

Take a look at this rider practising stirrup balance exercises by experimenting with foot placement. Notice how their balance improves when they find the sweet spot on the ball of the foot. This small adjustment has a significant impact on their riding stability, making them more secure and connected in the saddle.

Why This Exercise Works for Every Rider

Even if you don’t ride out of the saddle often, this is still a brilliant horse riding exercise to practise. Why? Because it builds body awareness, rider balance, and stirrup stability—all essential skills for every equestrian discipline.

Whether you’re schooling dressage movements, jumping a course, or hacking out, mastering balance in the stirrups:

• Enhances your connection with the horse.

• Improves riding posture for clearer aids.

• Strengthens core stability and leg control.

This exercise also helps riders:

• Develop Independent Legs: Strengthening and stabilising the lower leg ensures it can remain steady without gripping or relying too much on the stirrup.

• Avoid Pushing Weight Down: Riders learn to use the stirrup as a secure platform, rather than forcing weight into it, which can throw off balance and posture.

What About Being "Too Far Forward"?

When riders first attempt this exercise, a common critique is that they appear “too far forward in the saddle.” Compared to a rising trot or half-seat position, this may be true. However, this exercise isn’t about replicating a perfect riding position—it’s about learning the movement patterns and muscle engagement needed to stabilise in the stirrups.

Over time, as riders develop core strength, leg stability, and muscle coordination, they can shift their weight back and achieve a position where they can stand straight in the stirrups—just like Lucinda Green demonstrates in her video.

Off-Horse Training for Stirrup Balance

Practising sit-to-stands and squats off the horse is a fantastic way to build the muscles needed for stirrup stability. These exercises target your core, legs, and balance, all of which are vital for maintaining control and security in the saddle.

For more targeted equestrian fitness exercises, in-depth tutorials, and tips to improve your riding biomechanics, check out the Rider Physio Video Subscription. It’s packed with practical solutions for riders looking to enhance their strength, posture, and performance both on and off the horse.