Four exercises to improve hip suppleness, leg alignment and toe position in the saddle
Many riders have been told to point their toes forward.
So they twist their feet inward, hold their lower leg in place and try to maintain the position through effort.
It may improve the picture momentarily, but it often creates more tension through the knees, ankles and hips.
That is because toe position does not begin at the toe.
It is influenced by the position of the thigh bone within the hip socket, the freedom available through the hips and the way your leg naturally drapes around your horse.
When the thigh rotates outward, the knee and toe usually follow.
If you try to correct only the foot while the thigh is still rotating outward, you may end up twisting through the knee or ankle rather than changing the alignment of the whole leg.
The goal is not to force every rider’s toes into a perfectly straight position.
We all have different hip structures, leg shapes and natural resting positions. Your horse’s width and the shape of your saddle will also influence how your leg sits.
The aim is to create enough suppleness and control through the hips that your thighs can rest more comfortably around the horse without excessive gripping or outward rotation.
When the upper leg becomes better organised, the position of the knee, lower leg and toe often improves naturally.
Position is the outcome.
Why Do Your Toes Turn Out In The Saddle?
When you sit astride a horse, your hips are placed in a wide position.
For many riders, that naturally encourages the thighs to rotate outward. As the thigh bones turn outward within the hip sockets, the knees and toes turn outward too.
This can become more noticeable when:
- the hips feel tight
- one side is more restricted than the other
- the rider is gripping with the thighs
- the horse is particularly wide
- the saddle places the leg away from the rider’s natural alignment
- the rider lacks the strength to support the leg in a more neutral position
It is common to notice that one toe turns out more than the other.
That is useful information.
Rather than immediately forcing the foot inward, look higher up the leg.
Does one hip feel tighter?
Does one knee sit farther away from the saddle?
Does one thigh feel more forward?
Does one seat bone feel heavier?
Your toe position may be showing you a pattern that begins much higher in the body.
Toe Position Should Not Be Forced
There is a difference between allowing the leg to become better aligned and twisting the foot into a position your hip cannot support.
Forcing the toes forward can place unnecessary strain through the knees and ankles.
It can also make the entire leg rigid.
A well-aligned leg should still feel available.
Your hips need to respond to the horse.
Your knees need to remain soft.
Your ankles need to absorb movement.
Your leg should be able to drape around the horse rather than feeling clamped into position.
The following four exercises are designed to improve the suppleness and awareness around the hips that can influence how your thighs and toes sit in the saddle.
They are not about chasing a perfect angle.
They are about giving your body more options.
Four Exercises To Improve Toe Position
1. Sitting Wide-Legged Stretch
Sit on the ground with your legs extended comfortably out to each side.
Lift and reposition your seat bones so you feel balanced rather than collapsed backward through your pelvis.
Your legs may naturally roll outward, causing your toes to turn toward the ceiling or away from one another.
Gently rotate your thighs inward so the toes begin to face more forward.
Keep the movement controlled and avoid forcing the knees or ankles.
From this position, hinge slightly forward from the hips while keeping your spine long.
Only move as far as you can without collapsing or straining.
This exercise helps you explore internal rotation through the thighs while in a wide position similar to the shape required around the horse.
The aim is not to push the toes into place.
It is to feel the movement coming from the hip.
2. Standing Wide-Legged Stretch
Stand with your feet placed wider than hip-width apart.
Keep your toes facing comfortably forward rather than allowing them to turn excessively outward.
Shift your weight toward one side, bending that knee while keeping the opposite leg longer.
Send your seat bones gently backward and hinge your upper body forward over the bent leg.
You should begin to feel the stretch through the inner thigh of the straighter leg.
Keep both feet grounded and avoid rolling onto the inside or outside edges.
Then return to the centre and repeat on the opposite side.
This exercise helps improve freedom through the inner thighs and hips, which may allow the legs to settle more comfortably around the horse.
The video includes variations you can use when the full position feels too difficult.
3. Sitting 90-Degree Box
Sit on the ground with both legs bent into approximately 90-degree angles.
One leg will be positioned in front of you and the other toward the side or behind you, creating two box-like shapes.
Sit as upright as possible over your seat bones.
Use your hands on the floor for support when needed, but gradually work toward holding the position without relying heavily on them.
Turn your torso gently toward the back leg and hold.
Then change sides.
This position works both external rotation in one hip and internal rotation in the other.
The back hip is particularly relevant when you are working on the internal rotation that can influence toe position in the saddle.
You may find one side much more difficult than the other.
Do not force the tighter side to match immediately.
Use the difference as information and allow it to improve gradually.
4. Pigeon Pose
Begin on the floor and bring one leg in front of you with the knee bent.
Allow the shin to rest on the ground at an angle that feels comfortable.
The front shin does not need to be perfectly parallel with the front of your mat.
Extend the opposite leg behind you, keeping it as straight and centred as your current range allows.
If the position feels too strong, keep the back knee bent or place support beneath the front hip.
Stay supported on your hands, or gradually lower your upper body toward your forearms.
You may remain almost upright or move much closer to the floor.
Both are valid.
The goal is to feel a controlled stretch through the glutes and outside of the front hip without forcing the knee.
Tension through the glutes and external hip rotators can contribute to the thigh rotating outward.
Improving suppleness in these areas may allow the thigh to rest in a more neutral position when you ride.
Expect One Side To Feel Different
Most riders will find these exercises easier on one side.
One hip may rotate more freely.
One inner thigh may feel tighter.
One side may struggle to remain upright in the 90-degree box.
This does not mean your body is broken.
We all have asymmetries.
Your daily habits, previous injuries, work, riding history and dominant side all influence how your hips move.
The goal is not instant symmetry.
It is to understand your current pattern and gradually reduce the restrictions that affect your comfort and alignment in the saddle.
The more awareness you develop off the horse, the easier it becomes to notice when one leg is gripping or rotating outward while you ride.
How Often Should You Practise These Exercises?
You can use these exercises regularly as part of your off-horse training or as a short preparation before riding.
Begin by holding each stretch for approximately 20 to 30 seconds on each side.
As the positions become more comfortable, you may gradually work toward 45 to 60 seconds.
You should feel a manageable stretch, not pain, pinching or pressure in the knee joint.
Breathe steadily and give your body time to settle into each position.
Before riding, the aim is to help the hips feel more available—not to fatigue them or push them aggressively to their limits.
Consistency will usually create more useful change than one intense stretching session.
Take The New Range Into Your Riding
Stretching can help create more room, but the next step is learning to use and support that range.
When you mount, avoid immediately forcing your toes forward.
Instead, notice how the entire leg feels.
Can you allow the thighs to soften around the horse?
Can the knees remain relaxed?
Can your lower legs hang without gripping?
Can you feel the thigh bones settling more naturally within the hip sockets?
Your toes may not point perfectly forward, and that is not necessarily a problem.
Look for an improvement in the whole leg rather than chasing one visual detail.
As your hips become more supple and your body becomes stronger within that range, your alignment may begin to change with less effort.
Suppleness opens the door. Strength helps you live there.
Toe Position Is Part Of A Bigger Picture
The position of your toes can offer useful feedback, but it should never be considered in isolation.
Your pelvis, hips, thighs, knees and ankles all influence one another.
So do your saddle, your horse’s shape and your own anatomy.
Instead of trying to fix the final link in the chain, work on improving the function of the whole chain.
Create more freedom through the hips.
Develop greater awareness of your asymmetries.
Build enough strength to support your leg without gripping.
Then allow the position to develop from there.
A softer, more aligned leg is not one that has been forced into place.
It is one that your body has the suppleness and strength to support.
Improve Your Body Off The Horse
Inside Dressage Rider Training, we use rider-specific exercises to improve the suppleness, strength, balance and control that influence your position in the saddle.
The aim is not to create a rigid or artificial riding position.
It is to give your body more options so you can sit with greater ease, respond to your horse and ride with less unnecessary tension.
By working on your hips, legs and overall alignment off the horse, you can begin to change how your body naturally organises itself when you ride.