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Why Rider Posture and Position is the Key to Effective Riding

Why Rider Posture and Position Matter More Than You Think


When it comes to riding, posture and position are about much more than looking good in the saddle. In my work with riders, I focus heavily on their posture because it lays the foundation for effective riding. It’s not about appearances—it’s about creating a harmonious partnership with your horse through balance, alignment, and clear communication.


Let’s explore why your posture and position are so important for your riding success:


The Best Position for Your Muscles to Work


A correct riding posture aligns your body so your muscles can work efficiently. This allows you to:

  • Use your core, legs, and arms effectively without unnecessary tension.

  • Stay strong and stable, even during challenging movements.

  • Prevent fatigue and reduce strain by distributing effort evenly.

  • Have the best connection with your horse.

    Assessing position of hands and arms from the front to see connection with the bit
    Assessing position of hands and arms from the front to see connection with the bit

Moving in Harmony with Your Horse


Riding is a constant exchange of energy between you and your horse. Your posture and position allow you to move in sync, creating a smoother and more effective ride:

  • Walk: Your seat bones mirror the horse’s pelvic movements, helping your horse relax and stretch.

  • Sitting Trot: A balanced posture allows your core to absorb the forces of the trot, keeping you secure.

  • Rising Trot: Proper alignment lets your hips extend naturally, matching the horse’s rhythm.

  • Canter: Your pelvis tilts forwards and backwards with the horse’s stride, maintaining a steady connection.

  • Jumping: Staying balanced over the horse’s centre of gravity helps your horse jump freely and keeps you secure.


Staying Balanced Over Your Horse


Your posture is the key to staying balanced. A balanced rider:

  • Moves fluidly with the horse instead of gripping or bracing.

  • Minimises the risk of interfering with the horse’s movement.

  • Feels secure in the saddle, even during transitions or unexpected movements.

Looking at body staying balanced over feet in different positions in different gaits

Muscle Efficiency and Isolation


From a biomechanics perspective, correct posture ensures your body can engage the right muscles effectively:

  • Your core muscles stabilise your torso to prevent unnecessary movement.

  • Your legs stay relaxed yet stable, supporting your position without overcompensating.

  • You can isolate movements for clear aids, such as asking for forward or lateral movement.


Absorbing and Following Movement


The right posture lets you follow your horse’s movement effortlessly:

  • Your seat bones move with the horse at walk.

  • Your hips absorb the motion in sitting trot.

  • Your pelvis extends naturally in rising trot, matching the rhythm.

  • Your balanced position follows the canter stride, maintaining connection.445321


Why I Created the SymmFit Line


One of the biggest challenges riders face is seeing and feeling their alignment. That’s why I created the SymmFit clothing line—to help riders improve their awareness in the saddle.


The SymmFit range uses strategically placed lines and colours to:

  • Highlight your alignment and balance.

  • Help you spot asymmetries or imbalances that affect your riding.

  • Make it easier to adjust your posture for better communication with your horse.


    If you start in a tilted pelvic position will often then effect how you move, in this example in the rising trot
    If you start in a tilted pelvic position will often then effect how you move, in this example in the rising trot

Why Looking at Position from the Side and Behind is So Important


Posture starts with the pelvis and foot position, which then influence the alignment of your upper body and legs. Assessing your position from both the side and behind allows us to see how these elements interact. From the side, we can evaluate whether your pelvis is neutral and how it aligns with your spine, shoulders, and heels. From behind, we can identify asymmetries, such as uneven shoulders or a leg that drifts outward. These imbalances can affect your connection with the horse, your aids, and even your horse’s movement.


Is this something you look closely at when riding—or do you focus on the problem without considering the cause? That’s where the Rider Physio Video Subscription can help if you can’t get to Cheshire for a Rider Physio session using the mechanical horse for your assessment. One benefit of the subscription is that you can send in a video of your riding to be analysed, so we can start to get to the bottom of your issues and improve your position in the saddle.


Want to Improve Your Riding Posture?


Check out the Rider Physio Video Subscription, which offers:

  • Tutorials to align your posture for better balance and biomechanics.

  • Exercises to strengthen key muscles and enhance stability.

  • Tips to improve your connection with your horse through better posture and position.

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