3 Simple Off-Horse Exercises to Improve Your Seat

Feel more balanced, connected, and confident in the saddle: starting from the ground.

We often talk about improving the horse's way of going, but let’s not forget the other half of the equation: you, the rider.

If you’re struggling with balance, collapsing through one side, tipping forward, or feeling like you just can’t “sit deep” - your body might be giving you some signals. The good news? You don’t need an expensive and daunting gym membership to make a difference.

Here are 3 simple, rider-specific exercises you can do off the horse to start improving your seat.

1. Pelvic Tilts - Find Your Neutral

A stable seat starts with awareness of your pelvis. Many riders unknowingly ride in a tipped-forward or tucked-under position, which throws off balance and limits your horse’s ability to move freely.

How to do it:

• Sit on a yoga ball, chair, or even the edge of a mounting block

• Rock your pelvis forward (exaggerated "duck bum"), then back (tailbone tucked under)

• Now find the middle; your neutral pelvis

• Repeat slowly for 1–2 minutes, building awareness

Why it helps:

This teaches your body how to find and maintain neutral alignment, which supports an independent seat and absorbs the horse’s movement more effectively.

2. Supine Core Activations - Engage Without Tension

A strong seat isn’t about gripping; it’s about controlled engagement through your core. This gentle exercise teaches your deep stabilisers to switch on without bracing or clenching.

How to do it:

• Lie on your back with knees bent, feet flat on the floor

• Draw your belly button gently towards your spine

• Hold for 10 seconds while breathing normally

• Relax and repeat 10 times

  • Bonus: Add single leg lifts (one foot slightly off the floor) to increase the challenge.

Why it helps:

This exercise engages the transverse abdominis, a deep core muscle crucial for balance and spinal support - especially in rising trot and sitting canter.

3. Wall Angels - Posture Reset for the Upper Body

If your shoulders round forward or you collapse through your chest, your upper body could be blocking your horse’s forward energy. Wall angels help improve shoulder mobility and mid-back posture.

How to do it:

• Stand with your back, head, and bum against a wall

• Bring arms into a goal-post shape (elbows at shoulder height)

• Slowly raise your arms up the wall, then lower—like making a snow angel

• Keep your back flat, without arching

• Do 10 reps, moving slowly

Why it helps:

Improves thoracic mobility and shoulder control, making it easier to maintain an open, lifted chest in the saddle without tension.

Final Thoughts: Small Moves, Big Difference

You don’t need an intense fitness plan to improve your riding. By consistently working on your body awareness, core control, and posture, you'll find your seat becoming more secure, more balanced (and most importantly) more independent.

Remember: a better seat doesn’t just help you. It frees your horse to move more naturally and comfortably, creating a more harmonious partnership.

Want a personalised rider movement plan?

As both an osteopath and biomechanics coach, I can assess your riding posture and create a bespoke off-horse program tailored to your goals and your horse’s needs. Just drop me a message on my contact page. I’m here to help you move better, ride better, and feel amazing doing it.