The Pelvis Puzzle: How Hip Function Is the Hidden Key to Effective Riding

Why Your Hips Matter More Than You Think

In dressage, the rider’s seat is often described as the foundation of communication, but within that seat, it’s the pelvis and hips that do the real heavy lifting. These structures aren’t just for sitting; they’re dynamic hubs for balance, shock absorption, and signal delivery. Yet many riders struggle with stiffness, asymmetry, or poor awareness in this area, and these issues directly impact their effectiveness and their horse’s way of going.

This article explores the role of the pelvis and hips in riding biomechanics, common dysfunctions, and practical strategies for improving function both on and off the horse. If you’ve ever been told to “sit deeper,” “relax your hips,” or “follow the movement,” but didn’t know how, this one’s for you.

 

1. The Pelvis as a Biomechanical Bridge

Your pelvis is not a passive platform. It’s the connector between your upper and lower body, transmitting your horse’s motion up the spine while enabling subtle, intentional aids through your seat and weight. A neutral pelvis allows you to move with your horse’s back rather than against it, helping you stay centred and balanced through all gaits.

When your pelvis functions optimally:

• Your seat bones maintain even contact.
• You absorb movement smoothly through your hips and lower spine.
• You can influence transitions and tempo with small, effective shifts.

Conversely, a pelvis that’s tilted forward (anterior) or tucked under (posterior) will distort your seat, disconnect your aids, and make following the horse’s movement harder.

 

2. Hip Mobility and Asymmetry: The Hidden Limiters

Every rider brings their own postural history into the saddle: tight hips from sitting at a desk, a stronger side from years of one-handed tasks, or past injuries that created compensatory patterns. These asymmetries often show up as:

• One seat bone pressing more than the other.
• A tendency to collapse or lean in one direction.
• Bracing in the knees or gripping with the thighs.
• Difficulty maintaining stability in sitting trot or collected work.

Even subtle imbalances in your hips can lead to inconsistent aids and crookedness in the horse. Without adequate mobility and control in this area, it’s difficult to achieve a true, independent seat.

 

3. On-Horse Awareness: Rebuilding the Seat from the Hips

Developing independent control of your pelvis is a cornerstone of skilled riding. This doesn’t come from holding your body rigid, instead it comes from being able to move and adjust without losing alignment.

Try these exercises to develop awareness in the saddle:

• Pelvic Tilts at the Walk: Gently rock your pelvis forward and back to explore its motion and establish neutral alignment.
• Seat Bone Mapping: At the halt, mentally locate and balance both seat bones. Notice if one feels heavier or rotated.
• No-Stirrups Lateral Work: Ride shallow leg-yields or shoulder-in without stirrups to isolate each hip and assess where you compensate.

These help retrain motor patterns, especially for riders who habitually hold tension in the lower back or pelvis. Ideally, have a coach present while you do these, so you can get external feedback on what your body is doing. Otherwise, even a trusted friend or a video camera is useful - our proprioception will often be skewed due to long-standing asymmetries.

 

4. Off-Horse Correctives: Mobilise, Activate, Stabilise

Improving hip function starts with work off the horse. Use a three-step framework:

Mobilise

Address joint restrictions and muscle tightness that limit movement.

• 90/90 Hip Rotations for internal/external rotation.
• Couch Stretch to lengthen hip flexors.
• Spinal Mobility Work to free the thoracic spine and reduce compensation through the lumbar region.

Activate

Wake up key muscles that support your pelvis.

• Glute Bridges (start with two legs, progress to single-leg).
• Clamshells or Banded Side Walks to engage glute medius and improve lateral hip stability.

Stabilise

Train control under load and through movement.

• Dead Bug Variations for coordinated core and hip movement.
• Split Squats to challenge unilateral strength and pelvic stability.

Integrating just 10–15 minutes of focused work into your week can yield measurable improvements in your riding.

 

5. Common Mistakes Riders Make with Their Pelvis

One of the most common pitfalls is trying to force stillness through muscular tension. Here are a few common patterns that interfere with function:

• Overarching the lower back in an attempt to “sit tall,” which pushes the seat bones out of alignment and disconnects you from the horse’s back.
• Tucking the pelvis under in search of “deepness,” which leads to a collapsed posture and stiffness in the spine.
• Bracing the core too tightly, restricting natural movement and increasing tension throughout the body.
• Ignoring asymmetry, which leads to uneven pressure, crooked aids, and imbalance in the horse.

Correcting these patterns requires awareness, not effort. Stillness should be a byproduct of stability and suppleness, not a static posture you try to hold.

 

Conclusion: Refine the Foundation for Better Riding

When your pelvis and hips are mobile, aligned, and functional, everything improves. Balance becomes easier, your aids become clearer and your connection with your horse becomes more responsive and harmonious.

Pelvic awareness isn’t just for elite riders, it’s the foundation of all good riding. It’s what allows you to “sit deep” without force, follow your horse’s movement without blocking, and communicate with subtlety and precision.

The good news is that it’s trainable. With consistent work off the horse and mindful attention in the saddle, you can unlock this crucial area and ride with more confidence, effectiveness, and empathy.

A strong seat starts with smart hips. Work on yours, and your horse will thank you for it.