RIDER FITNESS – MASTERING PUSH, PULL, HINGE, LUNGE AND SQUAT

Text: Andrea von Holdt – Owner of Fit 2 Ride

Equestrian sports demand a unique combination of strength, balance, and mobility. Incorporating foundational movement patterns such as push, pull, hinge, lunge, and squat into your fitness routine is, therefore, a great way to enhance your riding performance and reduce the risk of injuries. In this article, we’ll explore a variation of each movement, focusing on the chest, back, abdominals, glutes, legs, and even the often-overlooked ankles!

Let’s dive in.

The push: Push-up

The push movement strengthens your chest, shoulders, triceps, and core. A strong upper body ensures better rein control and posture. Here are three variations to suit different fitness levels:

1.Wall push-up:

• • How to perform: Stand facing a wall with your hands placed slightly wider than shoulder-width apart at chest height. Lean toward the wall, bending your elbows, and then push back to the starting position. Remember to keep your glutes and abdominals (core) tight in a plank type position throughout.
  • Benefits: Ideal for beginners, this variation builds foundational strength with minimal strain.

2.Push-up on knees:

1. • How to perform: Start in a modified plank position on your knees with hands slightly wider than shoulder-width. Lower your chest toward the ground while keeping your core engaged, then push back up. Remember to engage the core and maintain a plank type body position.
   • Benefits: A step up from the wall push-up, this variation strengthens the upper body while reducing the load compared to a full push-up.

3.Standard push-up on hands:

• • How to perform: Begin in a high plank position with hands slightly wider than shoulder-width apart. Lower your body toward the floor,  as far or as little as you are able, keeping elbows at a 45-degree angle. Push back up to the starting position.
  • Benefits: Builds chest, shoulder, and tricep strength while engaging the core for stability.

The pull: Bent over row

A strong back improves your posture in the saddle and reduces the risk of lower back pain. The bent-over row is a versatile exercise that can be performed with various equipment or household items.

1.Barbell row:

• • How to perform: Hold a barbell with an overhand grip, feet hip-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back flat. Pull the barbell toward your torso, squeezing your shoulder blades together, then lower it back down.
  • Benefits: Builds upper and mid-back strength while reinforcing proper hinge mechanics.

2. Kettlebell row (one in each hand):

1. • How to perform: Hold a kettlebell in each hand, palms facing in. Bend your knees slightly and hinge forward at the hips. Row the kettlebells toward your torso, keeping your elbows close to your sides, squeezing the shoulder blades together, then slowly lower them.
   • Benefits: Strengthens the upper back and arms, and the separate weights challenge stability.
2. Household item row (e.g., ball or bag):
   • How to perform: Use a sturdy household item such as a bag of books or a ball. Bend your knees slightly and hinge forward at the hips. Hold the item with both hands and row it toward your torso, squeezing your shoulder blades together, then lower it back down.
   • Benefits: Makes the exercise accessible and practical for those without traditional equipment.

The hinge: Good morning

The hinge movement primarily targets the hamstrings, glutes, and lower back, essential for absorbing shocks and maintaining alignment.

• How to perform: Stand with your feet hip-width apart and hands placed behind your head or holding a light weight across your shoulders. Keep a slight bend in your knees and hinge forward at the hips, lowering your torso until it’s nearly parallel to the ground while maintaining a flat back. Engage your glutes and hamstrings to return to standing. If you battle with engaging think of this movement as pushing your hips forwards and backwards.
• Benefits: Strengthens the posterior chain and improves hip mobility while reinforcing proper hinge mechanics.

The lunge: Reverse lunge and static lunge

Lunges improve balance and strengthen the legs, hips, and core.

1. Static lunge – Beginner:

• • How to perform: Start in a split stance with one foot forward and the other foot back. Lower your body straight down by bending both knees to 90 degrees. Keep your torso upright and your weight evenly distributed between both legs. Push back up to the starting position and repeat.
  • Benefits: Focuses on building strength and stability in the legs and hips without the added dynamic movement, making it ideal for beginners or those recovering from injuries.

2. Reverse lunge – More advanced:

• • How to perform: Step your right foot back into a reverse lunge, bending both knees to 90 degrees. Return to standing and repeat on the other side.
  • Benefits: Enhances single-leg stability, hip mobility, and core engagement, all of which contribute to a secure seat.

The squat: Heel-elevated goblet squat

Squats develop lower body strength, including the glutes, quads, and ankles. Squats also engage the core for stability and encourage mobility through ankles, knees and entire pelvic area.

• How to Perform: Hold a weight close to your chest. Place your heels on a small elevation (e.g., a weight plate or a sturdy book). Squat down, keeping your chest upright and knees tracking over your toes, then return to standing.
• Benefits: Targets the quads and glutes while promoting ankle mobility, crucial for proper foot positioning in stirrups.

The core: Single leg drops with alternating arms

A strong core is essential for balance, stability, and maintaining proper posture while riding.

• How to perform: Lie on your back with your legs raised to either a tabletop position (knees bent at 90 degrees) for beginners, or legs extended towards the roof for advanced. Arms extended toward the ceiling. Lower your right leg toward the floor while simultaneously extending your left arm overhead, keeping your lower back pressed into the ground. Return to the starting position and repeat with the opposite leg and arm.
• Benefits: Strengthens the deep abdominal muscles, improves coordination, and enhances core stability, all of which are critical for equestrians.

Building consistency in your routine

Consistency is key when it comes to fitness, especially for equestrians who might not be used to regular exercise. Rather than aiming for long, infrequent sessions, incorporate these movements into a daily routine. Short, 10-15 minute sessions can be highly effective, helping to build strength and stamina gradually.

Start with two to three sets of 8 -10 repetitions for each movement, adjusting as needed based on your fitness level. Over time, as your strength and confidence grow, you can increase the intensity by adding weight, resistance, or more repetitions.

Making exercise a daily habit ensures that it becomes a natural part of your lifestyle, helping you stay consistent and achieve better results.

Conclusion

Incorporating push, pull, hinge, lunge, squat, and core movements into your routine strengthens the whole body, with the aim of enhancing your riding performance and minimising your injury risks.

By breaking your workout into manageable, consistent daily sessions, you can build strength and stamina steadily without overwhelming yourself. Use the above foundational movements to structure your daily exercises—whether it’s a quick 10-minute morning session or a slightly longer evening routine.

Remember, every small effort adds up. Regular, smaller bouts of exercise will not only boost your fitness but also improve your riding posture, balance, and endurance over time.

Stick with it, enjoy the process, and celebrate the improvements in both your fitness and your equestrian skills.

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For more like this reach out to Andrea von Holdt at Fit 2 Ride.

Instagram: fit2_ride

Facebook: FittoRide

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