Rider Strengthening Exercise

Do you struggle with unequal stirrup length and balance?

Or have you found that you collapse through one side of your rib cage?

Here’s one exercise that can help you gain more stability in your core and hips.

Single leg squats is one of the best ways to help develop strength, balance and coordination, targeting the muscles such as, quads, hamstrings, and gluteus maximus, all of which can help stabilise the hip joint.

This exercise is great a way to identify whether there is more instability on one side than the other.

When performing a single leg squat you are best to stand next to a wall with the standing leg closest to the wall, if you can do this in front of a mirror this will help you become more aware of executing correct posture.

When squatting next to the wall, this will help identify weakness or instability if you tilt or lean in to the wall. Use the wall as guide to maintain straightness in the upper body and only squat to the depth that you are able sustain control.

As you get stronger, you can then increase the depth of the squat. Remember this is an exercise of control, so is best to do slowly to sustain that control.

10 squats on each leg, repeat three times.

Things to watch out for-

Careful to not compromise upper body position when performing the squat, try to keep chest open. Shoulders, head and neck should stay neutral and in line with the back and hips. Be aware to keep your standing legs knee in line with toes pointing straight forward. Adjust amount and of squats and reps to your ability, if you experience pain at any point, stop.

Watch this space for more exercises you can use to help your straightness and posture!