
Why Pelvic Rotation Matters for Every Rider
Your pelvis is the foundation of your seat. It plays a key role in absorbing movement, maintaining balance, and distributing forces while riding. Unlike the knee, which primarily functions as a hinge joint, the pelvis is designed to rotate and move fluidly with the horse.
When pelvic rotation is restricted, other areas of the body—such as the lower back and knees—are forced to compensate. This can lead to stiffness, poor alignment, and even pain or injury. For riders, efficient pelvic rotation is essential for maintaining a deep, balanced seat and reducing strain on the body.

What Happens When Your Pelvis Doesn’t Rotate Well?
If your pelvis isn’t moving properly, your spine or knees may take on the rotational demand.
• The knee is primarily a hinge joint, meaning it has very limited ability to rotate. When forced to handle rotational forces, it becomes vulnerable to strain.
• The lower back is capable of some rotation, but excessive movement in this area—especially without pelvic support—can lead to tension, instability, or discomfort.
For riders, this can manifest as:
• Difficulty sitting deep in the saddle
• Overuse of the lower back to follow the horse’s movement
• Increased strain on the knees during transitions or posting trot
When your pelvis rotates appropriately, your hips, spine, and legs work in harmony, making your riding more fluid, stable, and efficient.
The Role of Pelvic Rotation in Tissue Health
The muscles and connective tissues surrounding the pelvis depend on movement to remain strong, flexible, and pain-free.
Fibroblasts, the cells that maintain connective tissue, thrive on movement. When the pelvis moves as it should, the surrounding tissues stay resilient and functional. However, restriction in pelvic rotation can contribute to tightness, discomfort, and inefficient movement patterns over time.
How to Improve Pelvic Rotation for Riding
I’ve experienced my own challenges with hip and pelvic mobility, including a labral tear, so I’m always looking for ways to enhance movement while protecting my body. One of the most effective ways to work on pelvic rotation is through split squat variations, which help build both strength and rotational control.
Split Squat with Pelvic Rotation
This exercise trains pelvic control and stability while promoting rotation in a functional, weight-bearing position.
How to do it:
1. Step into a split stance with one foot forward and the other behind.
2. As you lower into the squat, allow the pelvis to rotate slightly over the front leg.
3. Keep your ribcage stacked over your pelvis. The rotation should come from the pelvis, not the lower back.
4. Return to the starting position and repeat on both sides.
What this does:
• Activates the posterior hip and pelvic floor, which are essential for stability in the saddle.
• Strengthens rotation control, improving alignment and movement efficiency.
• Reduces compensation in the knees and lower back.
Pelvic Balance for a Stronger Ride
Improving pelvic rotation is one of the most effective ways to:
• Enhance stability and balance in the saddle
• Reduce compensations in the knees and lower back
• Improve communication with your horse by allowing your seat to move fluidly
The pelvis is meant to rotate and absorb movement—when it functions properly, riding becomes more comfortable, controlled, and effortless.
Feel the Difference in Your Ride
Next time you ride, pay attention to your pelvic movement. Does it feel stiff or restricted? Are you compensating with your lower back or knees?
Incorporate these pelvic rotation exercises and observe how they improve your seat, stability, and comfort over time.
Let’s refine movement, one ride at a time.
Happy riding!
Ale
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