Train Your Seat: Why Glutes Matter More Than You Think

When we think about riding posture, it’s easy to focus on our core or upper body — shoulders back, sit tall, engage your abdominals…

But there’s a powerhouse working quietly behind the scenes that often gets overlooked:

Your glutes.

These muscles form the foundation of your seat.

They influence how you absorb movement, how stable you feel in the saddle, and how well your pelvis stays aligned with your horse’s motion.

In short?

If your glutes aren’t doing their job, the rest of your position suffers.

Let’s take a look at why these muscles matter so much — and how to train them effectively for better riding.

What Are Your Glutes, Really?

Your glutes are made up of three main muscles:

Gluteus maximus – the largest, responsible for hip extension and power

Gluteus medius – critical for lateral stability, pelvic control, and balance

Gluteus minimus – assists with stabilisation and hip rotation

Together, they help you:

Absorb impact through sitting trot and transitions
Maintain a stable pelvis and seat connection
Drive forward with quiet leg aids (not gripping)
Stay balanced left to right
And relieve pressure on the lower back and hip flexors

The Problem? Most Riders Have “Sleeping” Glutes

Modern life doesn’t do your glutes any favours.

We sit — a lot. At desks, in cars, and even on our horses. Me included!

This leads to glute amnesia, a condition where the glutes stop activating properly. Your body compensates by overusing the hip flexors, quads, or lower back — and your seat loses its shock absorption and stability.

You may feel:

Sore lower back after riding

Unbalanced in transitions or lateral work

Feel like you have to lean back to stay with your horse

Or maybe tipping foward and struggling to stay balanced

One leg stronger or more connected than the other

Or like your seat is bouncing, rather than moving with the horse

If this sounds familiar — you don’t need to ride harder.

You need to strengthen your glutes.

Why Squats Alone Aren’t Enough

Squats are great — but they’re not the whole story.

To really train your seat, you need to:

Target all three glute muscles, especially the glute medius
Include single-leg movements to address asymmetry
Focus on slow, controlled engagement, not just reps
Include activation work to reawaken sleepy muscles

And most importantly — you need to do it consistently.

What Strong Glutes Feel Like in the Saddle

When your glutes are firing well, you’ll notice:

A quieter, deeper seat
More control in transitions
Better balance in your pelvis
Less lower back tightness
And more effectiveness in your aids — without gripping

It’s not just about strength — it’s about connection and control.

Glute training teaches your brain and body how to hold your seat with stability, not tension.

How We Train Glutes Inside the DRT Strength Roadmap

In our Glutes + Core training days, we’ve designed rider-specific strength sessions that:

Target the glute max and medius
Include unilateral work (think step-ups, single-leg bridges, clamshells)
Focus on control and positioning — not just load
Use minimal equipment like dumbbells, bands, and bodyweight
Complement your riding, rather than exhaust you for it

You’ll build a seat that supports you through collection, turns, lengthenings, and more — one that doesn’t rely on gripping, but on grounded strength.