Four balance exercises to practise between rides

Start with supported weight shifts, one-leg stands, heel-to-toe walking and slow step-ups. These exercises for balance let you practise controlling your weight without adding work for your horse. You need a clear floor, a stable support and, for the final drill, a low step with a handrail.

The aim is not to stand perfectly still or hold a pose until you wobble. It is to make small adjustments, breathe normally and return to your starting position under control.

Off-horse conditioning is a supplement to lessons, not a substitute. A small pilot study involving four riders overall reported reduced unevenness in saddle-pad pressure signals in its intervention group after 60 days of supervised, mixed gym training. It did not test this four-drill routine or establish that it will correct a particular riding fault. Check any transfer with a qualified riding instructor.

Set up for controlled practice

Use a firm, non-slip surface and keep a wall, fixed worktop or sturdy chair within reach. Keep your eyes open. If you are unsure you can practise safely, have someone beside you; NHS Tayside recommends a supportive surface and assistance where needed.

Stop if you feel dizzy or develop pain. Seek clinical advice if balance problems worry you, persist or keep returning, rather than trying a harder exercise; the NHS gives this advice for dizziness, including feeling off-balance.

The doses below are starting suggestions, not pass-or-fail standards. Use enough support to complete each movement smoothly.

1. Supported weight shifts

Setup: Stand facing a worktop, feet about shoulder-width apart, knees soft and shoulders relaxed. Rest your hands on the support.

Action: Without lifting either foot, slowly shift your hips to the right so the right leg accepts more weight. Return through the middle, then shift left. Begin with five shifts each way.

Checkpoint: Can you return to the centre without tipping your shoulders or gripping the worktop? Keep the movement small enough that both feet remain planted.

Make it easier: Reduce the distance you shift and use both hands.

Progress: Move towards 10 shifts each way, then lighten your hand contact. NHS Tayside’s weight-transfer guidance uses this movement and recommends gradually reducing arm support.

Riding connection: Use this as awareness practice for noticing an unintended lean on a straight line. It is not an instruction to sway in the saddle or exaggerate weight aids.

2. One-leg stand

Setup: Face a wall with your fingertips touching it. Stand tall, leaving a slight bend in the supporting knee.

Action: Lift one foot just clear of the floor. Keep your hips level, hold for 5–10 seconds, then lower the foot gently. Repeat three times per side, as in the NHS one-leg stand routine.

Checkpoint: Notice whether one hip drops, your body leans or you suddenly press harder through your hands. A shorter, controlled hold is preferable to a longer struggle.

Make it easier: Keep the lifted toes lightly on the floor or use more hand support.

Progress: Reduce fingertip pressure before extending the hold. Keep the wall available even when you no longer need to touch it.

Riding connection: This gives you a simple way to compare left-right control. Ask your instructor whether the less-controlled side also shows a recurring position fault; a difference on the floor does not diagnose its cause.

3. Heel-to-toe walking

Setup: Stand beside a wall or long worktop with space for five small steps.

Action: Place one heel directly in front of the other foot’s toes, then repeat with the opposite foot. Look forward and move slowly. Use fingertip support as needed. Start with five steps, following the NHS heel-to-toe walk guidance.

Checkpoint: Can you place each foot deliberately without looking down or rushing the next step to catch yourself?

Make it easier: Leave a small sideways gap between your feet rather than placing them exactly in line.

Progress: Narrow that gap, then lighten your hand contact.

Riding connection: The practice target is maintaining a forward gaze while managing your body—not copying this narrow foot position in the stirrups.

4. Slow step-ups

Setup: Use a low, secure step beside a wall or handrail. Place your whole leading foot on the step.

Action: Step up, bring the other foot alongside it, then step down slowly. Complete up to five repetitions leading with each leg. The NHS step-up guidance emphasises slow, controlled movement for this balance exercise.

Checkpoint: Keep your knee pointing in the same direction as your toes. Look for a smooth rise and quiet landing rather than a push-and-drop movement.

Make it easier: Use a lower step and more rail support.

Progress: Improve control and reduce hand pressure before considering a higher step.

Riding connection: This is preparation for controlled stepping and weight acceptance during mounting from a block, not a rehearsal for pulling yourself up using the reins or saddle.

Practise twice weekly and track control

Run through the four drills at least twice a week, consistent with NHS balance-exercise guidance. Rest between attempts and finish before fatigue makes the movements rushed.

Record the support used, controlled repetitions or hold time, and any side-to-side difference. Progress one variable at a time—less hand pressure or a longer hold, not both. Keep both sides at a level they can control.

Take one observation to your next lesson: for example, “I lean left during the one-leg stand; do you see that when I ride straight?” Let supervised riding feedback, rather than a longer off-horse hold alone, tell you whether the practice is helping.