Exercises

Exercises tied to specific problems.

Every exercise here targets a movement pattern. Use them against a real issue, not as a standalone workout.

Pelvis / Seat / Load Organisation

Exercise

Pelvic Organisation with Peanut Ball or Sponge

Complete hub exercise page for pelvic organisation using an air-filled peanut ball, water-filled peanut ball, or large car-washing sponge.

Exercise

Seat bone awareness work (hard surface / simulator)

Complete hub exercise page for seat-bone awareness using a hard surface and simulator progression.

Exercise

Sitting vs 'standing around the horse' awareness

Compare actually sitting into the saddle against perching and pushing through the stirrups.

Exercise

Jockey Seat

Complete hub exercise page for seated Jockey Seat awareness to improve seat-bone clarity, pelvic neutral, and hip response in movement.

Exercise

One Foot In, One Foot Out

Awareness and assessment exercise comparing side-to-side leg, hip, and stirrup organisation under changing support.

Exercise

Hip Drops Side to Side

Lateral pelvic mobility and seat-bone control.

Exercise

Franklin Ball Seatbone Awareness

Seat-bone sensory feedback and asymmetry awareness.

Exercise

Hands on Front and Back of Torso

Ribcage-over-pelvis awareness and breathing organisation.

Exercise

Let the Canter Move You: Canter Pelvic Allowance and Whole-Body Organisation

Teach the rider to receive canter movement rather than create it through pelvic drive.

Exercise

One Seat Bone, One Franklin Ball

Targeted sensory exercise to clarify one difficult-to-feel seat bone and retain awareness after removal.

Leg / Stability / Lower Leg

Exercise

No stirrups stability work

Remove stirrups to assess and rebuild leg position from the hip and thigh down.

Exercise

Ankle raises (on horse and off horse)

Build ankle mobility and control to reconnect the lower leg chain and reduce compensatory grip higher up.

Exercise

Standing in stirrups without gripping

Find the balance point that allows standing in two-point without holding on with the knee or thigh.

Exercise

Lower leg stabilisation through alignment (gravity not grip)

Stabilise the lower leg through weight drop and alignment, not muscular holding.

Exercise

'Can your leg stay there without holding it?' drill

Test whether leg position is genuinely available or maintained by active effort.

Exercise

Foot placement on stirrup (metatarsal pad focus)

Place the metatarsal pad — ball of the foot — on the stirrup rather than the toe or the arch.

Exercise

Tip-Toe Pulses

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Stand on Stirrup Without Gripping

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Ankle Grab in Canter

Front-thigh release and hip-knee availability support for canter organisation.

Exercise

Both Legs Away from the Saddle

Assess whether both legs can move away from and return to the saddle without compensation.

Exercise

Circling the Ankles

Assess genuine ankle availability versus compensation from knee, hip, pelvis, or trunk.

Exercise

Finding Foot Support in the Stirrup

Build accurate forefoot support awareness and connect foot strategy to whole-leg organisation.

Exercise

Slow Sit, Stand, Sit

Controlled sit-stand-sit transitions to build lower-leg stability without gripping or rein dependence.

Hip Organisation and Leg Independence

Exercise

Internal hip rotation reset

Restore neutral rotation to a hip that has defaulted to external rotation or gripping.

Exercise

Reducing outer hip / thigh gripping

Find what reduces the reflex grip through the outer hip and thigh when balance or load is challenged.

Exercise

Allowing femur movement in socket

Let the femur move freely in the hip socket as the horse moves, rather than holding it fixed.

Exercise

Left vs right hip comparison work

Deliberately compare available movement, load capacity, and position in both hips.

Exercise

Hip Drop Side-to-Side

Off-horse single-leg pelvic drop and return exercise for assessing and improving supporting-side hip control and pelvic organisation.

Exercise

Hip Internal Rotation Drill

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Hip External Rotation Control

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Heel Turn

Hip rotation, leg alignment, and knee release.

Exercise

Cycling Both Legs

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Cycling Single Leg

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Leg Swings

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Side Leg Lifts

Outer-hip function and lateral single-leg control.

Exercise

Cycling Exercise

A small alternating pedalling action with both feet out of the stirrups to explore movement through the hips, knees and ankles, followed by an invisible cycling thought with the feet supported.

Exercise

One Leg Stirrup Variations

Side comparison of stirrup dependence and hip release.

Exercise

Knee Circles

Hip mobility via controlled knee-guided movement.

Exercise

Knee Push

Isometric thigh-pelvis organisation under gentle pressure.

Exercise

Leg Swings Forward and Back

Hip-driven leg release with stable trunk.

Upper Body / Trunk / Balance

Exercise

Arm lift challenges (forward, overhead, out to side)

Lift arms in different directions while riding to expose how much the rider uses rein contact or arm position for balance.

Exercise

Removing reins to test trunk stability

Let go of the reins to diagnose how much current stability depends on the hands.

Exercise

Ribcage-led turning (with pole)

Use a pole held across the body to initiate turns from the ribcage rather than the rein or outside shoulder.

Exercise

Preventing trunk collapse or over-stabilising

Find the functional middle between collapsing through the torso and bracing against movement.

Exercise

Thoracic Rotations

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Shoulder Blade Glide

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Overhead Reach Control

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Ribcage Over Pelvis Alignment

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Arms Out Aeroplane

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Arms Forward with Stick

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Overhead Arms Stability

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Arms Overhead

Trunk organisation and reduced rein reliance.

Exercise

Helicopter

Ribcage-shoulder-trunk organisation exercise using Helicopter arms and optional light weighted pole to expose and improve controllable rotational range.

Exercise

Walk the Circle: Ribcage and Shoulder Organisation

Off-horse circle-walk assessment to reveal ribcage and shoulder organisation differences by direction.

Exercise

Ribs Over Pelvis: Breathing Awareness

Ribs Over Pelvis: Breathing Awareness is an awareness and organisation exercise. I use the rider’s own hands and an expandable breathing ball to help them feel how the ribcage changes shape as they breathe, while keeping the ribs organised over the pelvis. I am looking for breathing that can move through the ribcage without the shoulders lifting, the chest being pushed forwards, the pelvis changing position or the trunk becoming rigid.

Exercise

Shoulder Blade Reach and Return

I use this exercise to see whether the rider can let the shoulder blade travel on the ribcage as the arm reaches forwards, then allow it to return without pinching the shoulder back. The aim is not to push the shoulder forwards or hold it backwards. I want movement available around the shoulder blade while the ribs stay organised over the pelvis. This gives the rider more usable reach through the shoulder and arm, which can help the hand follow the horse without the whole upper body having to move.

Exercise

Shoulder Glide: External Rotation and Elastic Contact

I use this exercise when a rider looks hunched, carries a shoulder forwards, struggles to put the shoulders back without lifting the ribs, or has very little movement available through the shoulder when following the contact. With the elbow bent and kept close to the side, the forearm opens out and the upper arm gently rotates in the shoulder socket. I want the rider to feel the shoulder reorganise and the shoulder blade glide on the ribcage without squeezing the shoulder blades together or lifting the chest. The result I am looking for is more width across the front of the shoulders, ribs still organised over the pelvis, and more usable movement available through the shoulder and arm for an elastic contact.

Contact / Hands / Arms

Exercise

Forearm weights to improve contact

Use small forearm weights to make gross arm movement perceptible and improve the steadiness of the contact.

Exercise

'Passing a tray' hand feel

Use the image and feel of passing a tray to find correct forearm angle and hand position.

Exercise

Sitting 'in the hand' concept

Ask the horse to work back into a maintained contact rather than following the horse's mouth forward with the hands.

Exercise

Alternating rein holds

Change the rein configuration to test and build arm and trunk independence.

Exercise

Reducing busy hands through awareness

Identify what drives busy hand movement and reduce the cause rather than trying to hold hands still.

Exercise

Following vs pulling (jumping + flatwork)

Feel the clear difference between a contact that follows the horse's energy and one that pulls or blocks it.

Exercise

Rein Length Awareness

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Contact Awareness Ride

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

One Rein Awareness Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Crossed Reins Drill

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Bridged Reins

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Driving Reins Hold

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

One Hand Reins

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Give and Retake One Rein

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Stroking Reins

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Independent Hand Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Elbow Following Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Forearm Weight Awareness

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Wrist Weight Contact Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Driving Reins: Freeing the Elbow and Contact

I use driving reins as a temporary change of rein hold to interrupt the rider’s normal hand and arm pattern. Instead of the rein entering through the lower part of the fist as in the usual riding hold, the rein is brought between the thumb and forefinger and then travels down through the fist. I am not teaching the rider to use a stronger rein. I am changing the way the rein sits in the hand so I can see what happens to the wrist, forearm, elbow, shoulder and balance. Then I return to the normal rein hold and see whether the rider can keep the better organisation.

Exercise

Soft Elbow Following Hand in Canter

I use this exercise to help the rider feel that a following hand is not made by deliberately pushing the hands forwards and backwards. In canter, the rider’s body is being moved by the horse. As that movement comes through the rider, the elbow needs to remain available so the angle can open and close. The hand can then stay connected without becoming fixed or busy. The balance ball on a yoga block gives the rider a simple reference so they can feel the body moving around the hands rather than manufacturing the movement with the arms.

Exercise

Stroking Reins: Maintaining Consistent Contact

I use stroking the reins to give the hand a moving task while the rider tries to keep a continuous, elastic feel through the rein. The hand lightly strokes along the rein through a small range and returns without snatching, dropping the contact or pulling backwards. The purpose is not to shorten and lengthen the rein repeatedly. It is to show whether the rider can let the fingers, wrist, elbow and shoulder stay available while the contact remains consistent.

Exercise

Finger Release and Return

Keep the rein connected while taking the fingers away one at a time. Then place them back around the rein softly one at a time. The thumb stays quietly on top to help secure the rein. The aim is not to open the whole hand or give the contact away. It is to feel how elastic the contact can remain when the fingers stop gripping.

Exercise

Hands High and Return

I ask the rider to keep a consistent, elastic feel through the reins while both hands travel slowly upwards and forwards, eventually reaching high above the horse or simulator ears, and then return with the same control. The hands move through a large range, but the rider should not lift the ribcage, tip backwards, pull against the rein or lose the contact. The exercise shows whether the shoulders and arms can move independently while the torso stays organised and the horse can still move the rider underneath them.

Exercise

Thumbs Together

Bring the hands close enough for the thumbs to meet lightly. Use the thumb-to-thumb contact as a sensory reference for hand height, alignment and whether one hand is sitting differently from the other. Then slowly widen the hands back to their normal riding position and see whether the rider can keep the same organisation once the physical reference has gone.

Exercise

Give and Retake

Ask the rider to soften one or both hands forward for a few moments while keeping their own body organised, then quietly return to the normal contact. The rein is given from an available shoulder, elbow and hand rather than by throwing the hand away. On the retake, the rider re-establishes the contact without pulling the elbow backwards, gripping the rein or changing the trunk.

Exercise

One Hand at a Time

One hand takes both reins while the other hand and arm are released from the normal rein position. The rider continues to follow the movement, then swaps hands and compares the two sides. I use the exercise to see what happens when each arm has to work independently and, very often, it shows me which arm or which side of the ribcage is not following. The aim is not one handed riding. The altered rein hold is temporary sensory and movement information, then both hands return to the reins and we see what the rider can keep.

Exercise

Wrist and Forearm Weights

Add a small amount of weight around the wrists or forearms to increase sensory feedback and make the organisation of the arms easier to feel and see. The rider keeps the shoulders free, the elbows available and the ribs organised over the pelvis while the horse or simulator moves them. Remove the weights and see whether the rider can keep the same elastic arm and contact without the extra sensory information.

Coordination / Integration

Exercise

Combining aids under movement

Practice using leg, seat, and hand aids simultaneously while the horse is already moving.

Exercise

Adding tasks to expose breakdown (arms, transitions etc.)

Add a secondary task to show where primary organisation fails under added demand.

Exercise

Fix one thing → observe what changes next

Make a single change and then watch systematically for what shifts as a consequence.

Exercise

Managing multiple inputs without bracing

Handle more than one aid or demand at once without defaulting to global tension as the management strategy.

Exercise

Eyes Closed Balance

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Front/Back Balance Control

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Seated Jockey

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Legs-Up Seated Jockey

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Pelvic Following Walk

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Pelvic Following Trot

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Pelvic Following Canter

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

One Hand Riding Stability

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Eyes Up Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Rhythm Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Rising Trot with Trunk Organisation

Balanced rising trot with organised pelvis-trunk rhythm.

Exercise

Passing the Ball in Canter: Independent Aids

I use a soft ball passed continuously from one hand to the other while the rider is in canter and making changes with the legs. The ball gives the hands and elbows another job. This makes it much easier to see when the rider sets the arms, grips, lifts a shoulder or braces through the trunk as soon as they use a leg aid. The aim is not to become good at passing a ball. The aim is to keep the upper body available while the legs work independently.

Breath / Tension / Release

Exercise

Ribcage breathing reset

Use deliberate breath to restore movement through a ribcage that has become fixed or compressed.

Exercise

Reducing global tension

Systematically scan for and release areas of unnecessary tension before or during work.

Exercise

Allowing movement through torso

Let the horse's energy travel through the torso rather than stopping it at any fixed point.

Exercise

Identifying holding patterns

Map where tension or holding appears predictably as a habitual response to load or challenge.

Exercise

Diaphragmatic Breathing

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Rib Expansion Breathing

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Lateral Rib Breathing

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Breathing with Rhythm

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Exhale into Canter

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Breath and Transition Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Relaxation Scan

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Proprioception Tools

Exercise

Franklin balls (various placements)

Use inflatable Franklin balls placed under the seat, between the thighs, or behind the lumbar to improve positional awareness.

Exercise

Water-filled peanut ball

Use a water-filled peanut ball as a responsive surface that rewards following movement over bracing.

Exercise

Bands (Equisk style)

Use elasticated bands around the thighs or pelvis to add proprioceptive load and immediate position feedback.

Exercise

Forearm weights

Use forearm weights as a feel tool to build awareness of arm position and contact quality rather than strength.

Exercise

Weighted pole (prototype idea)

Hold a weighted pole across the front of the body to reveal trunk asymmetry, collapse, or over-stabilisation.

Exercise

Franklin Ball Seatbone Feedback

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Franklin Ball Under Foot

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Arms Forward with Weighted Bar

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Franklin Ball Inner Thigh

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Franklin Ball Under Armpit

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Wrist Weights

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Weighted Soft Ball Stability

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Weighted Bar Shoulder Level Exercise

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Equisk Band Shoulder-to-Heel Connection

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Broomstick Rein Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Alignment Sticker Feedback

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Simulator-Specific Exercises

Exercise

Auto training (screen off → review after)

Run simulator sessions without screen feedback, then use the data review as a diagnostic tool.

Exercise

Balance line awareness (not chasing centre)

Use the balance line as information to observe rather than a target to chase.

Exercise

Rein tension "chain vs spikes"

Develop the ability to feel and produce smooth, continuous rein tension rather than sharp spikes.

Exercise

Leg sensor awareness (front / middle / back)

Use the simulator's leg sensors to see where in the leg contact pressure actually sits.

Exercise

Turning sensors off to isolate function

Disable selected simulator sensors to make the rider work from feel alone in that area.

Exercise

Comparing left/right under controlled conditions

Use identical simulator movement conditions to compare left and right side function directly.

Exercise

Screen-Off Awareness Ride

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Auto Training 2-Minute Test

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Increased Pace Load Test

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

No Stirrups Stability Test

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

No Stirrups Grid

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

One Rein Test

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

One Stirrup Test

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Increased Demand Transitions

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Jump / Dynamic Position Work

Exercise

Grid work with task (e.g. balancing object)

Ride through a grid while carrying out a secondary task to stop the rider interfering with the horse through the fences.

Exercise

Hands forward vs pulling back awareness

Develop conscious awareness of whether the hands move forward, stay still, or pull back through a fence.

Exercise

Upper body stability under jump effort

Maintain trunk organisation through the jumping effort without collapsing or pitching forward.

Exercise

Removing compensation through task

Use a task that makes the compensation physically difficult to continue, rather than asking for willpower to stop it.

Exercise

Hover Position Hold

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Half-Seat Hover

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Half-Seat Transitions

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Light Seat Holds

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Jumping Position Holds

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Grid Stand/Sit Repetitions

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Jockey Seat Drill

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Water Complex Practice

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Sunken Road Practice

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Ditch Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Bank Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Narrow Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Combination Simulation

Placeholder exercise entry from the master list. Detailed coaching copy to be added.

Exercise

Light Seat and Hovering

I start this exercise with the stirrups shorter than the rider would normally use. The shorter stirrup can make it easier for them to find where they are balanced over the feet while the ankle, knee and hip stay available. Once they have found that organisation, I lower the stirrups gradually. The exercise is not about proving that short stirrups are better. It is about finding out whether the rider can keep the same joint function and balance as the support changes.

Off-Horse Functional Work

Exercise

Diagnostic Exercises

Exercise