By LAURA CRUMP ANDERSON
When equestrians think lunge, they rarely think of exercises for themselves. However, today I want to go over the lateral lunge, which is a great exercise for the lower body, including the glutes, quads, hamstrings, adductors, and abductors. These are essential muscles for riding and establishing a stable seat.
We will not only go over how the lateral lunge effectively develops the seat but also how to effectively do one. The lateral lunge is a functional exercise and the primary movers are the adductors, Gluteus Medius, and quadriceps. The muscles play a crucial role in stabilizing your pelvis and legs. A strong lower body helps you maintain balance and a secure seat in the saddle.
Riding requires subtle lateral movements–whether you are shifting your weight around a corner or adjusting your position during a jump school. The lateral lunge helps you to control the side-to-side motion in the tack. This directly correlates to a more dynamic seat on your horse.
The lateral lunge will improve hip mobility. This allows you to be more subtle in your motions in the saddle so you can make smoother adjustments. A lot of the time, we can feel stiff when moving around in the saddle. The lateral lunge prevents this stiffness and opens the door for more accurate aids.
Never forget the core. Any standing exercise is a core strengthening exercise as well. The lateral lunge is no exception. A strong and engaged core is essential for keeping your upper body aligned over your horse–a key component of a good rider seat. You can move with a horse better when your core is activated.
This exercise does challenge your balance, and makes you coordinate your leg, hip, and core muscles simultaneously. This improves coordination and can help you stay centered even when your horse makes unexpected movements.
The Lateral Lunge
- Face the long side of your mat. Stand straight up with your feet shoulder-width apart and your hand on your hips.
- Step out to the left, squatting down on your left leg with your feet flat on the floor and your right leg extended. Go low enough to feel your muscles engage.
- Straighten your left leg and return to standing with your legs a little wider than shoulder-width apart.
- Bend at your knees and hips over your left leg again.
- Repeat for two minutes then switch to your right leg out.
I am Laura Crump Anderson, I have spent the last 15 years dedicated to rider fitness. I work with clients to develop a personalized plan that works for them based on their individual weakness in the saddle. I am an ACSM certified personal trainer, 200 hour yoga teacher and I am mat Pilates certified. My goal is to help riders achieve confidence, security and ideal communication with their horse through exercise they commit to outside of the saddle. I specialize in working with riders of all disciplines. Please check out my website Hidden Heights Fitness, and feel free to sign up for a 1:1 consultation if you have specific questions about your struggles in the tack.
