Whether you're a competitive dressage rider or a weekend trail partner, one thing is certain: your core is the foundation of everything you do in the saddle. But just how strong—and functional—is it?

​Recent research shows that developing your core does more than improve rider posture. It directly affects how your horse responds to you, both physically and emotionally. In an environment where we are, thankfully, increasingly pro-horse and aware of our responsibility for their welfare both on the ground and under saddle, harmony with our horses is paramount. Let’s dive into the science—and a quick self-check that could reveal exactly what your next training focus should be.

In a pivotal study by Hampson & Randle (2015), riders completed an 8-week off-horse core training program. The outcome?

A 2025 study by Meola, Grant, and Miller explored the broader benefits of scientifically structured core routines at therapeutic riding centers. Their findings echoed earlier research:

This isn’t just a trend—it’s an evidence-based shift in how we understand the rider’s role in a horse’s wellbeing.
​Study: “The Trickle Down Effect” (HHRF, 2025)

Your core isn’t just about visible abs—it includes deep stabilizing muscles that anchor your seat, support your spine, and allow independent movement of your arms and legs. Inconsistent core control leads to:

Strong, enduring core muscles help you deliver subtle, balanced cues—which your horse can read with ease.

Think your core is solid in the saddle? Let’s test that—off the horse.

​These quick, rider-specific assessments will give you an honest insight into your core strength and endurance:

✅ 1. Modified Forearm Plank (Knees or Toes)
Set up on forearms with elbows under shoulders.

Keep spine long, glutes active, ribs tucked.

Goal: Hold for 60 seconds with no sagging or shoulder tension.

✔️ PASS: You stay steady, breathing controlled
❌ STRUGGLE: Hips sag, shoulders shrug, or you hold your breath

✅ 2. Dead Bug Control Test
Lie on your back, arms up, knees bent at 90°.

Slowly extend opposite arm and leg while keeping your lower back pressed into the floor.

Goal: 10 slow, controlled reps each side.

✔️ PASS: Back stays flat, movement stays precise
❌ STRUGGLE: Back arches, ribs flare, or you lose control

✅ 3. Side Plank Endurance Hold (Knees or Feet)
Lie on one side, elbow under shoulder, lift hips into a straight line.

Goal: Hold for 30–45 seconds per side.

✔️ PASS: Hips stay up, spine aligned
❌ STRUGGLE: Hips sag, neck strains, or form breaks

📌 What Your Results Reveal
If any of these felt harder than they should, you’re not alone—most riders have core imbalances they’re unaware of.

🧭 That’s exactly why our rider fitness programs include building strong, stable foundations from the inside out. You’ll learn how to train smarter, not harder—without ever guessing if it’s working.
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The research is clear: strengthening your core doesn’t just make you more effective—it helps your horse move better, feel safer, and perform more willingly.

Because core strength isn't a luxury in riding.
​It’s the invisible language your horse is already listening to.

🧾 References
​Hampson, A., & Randle, H. (2015). The influence of an 8-week rider core fitness program on the equine back at sitting trot. Journal of Performance Analysis in Sport.

​Meola, C. C., Grant, J., & Miller, J. A. (2025). The Trickle Down Effect: How Does Research Really Help? Horses and Humans Research Foundation. ScienceOpen