Why You Bounce in Sitting Trot (And How to Fix It)

There’s a moment every rider knows.

You ask for sitting trot… and instead of feeling connected, you feel like you’re being bounced out of the saddle.

You try to relax.

You try to sit deeper.

You try to “go with the movement.”

But nothing seems to change.

Because here’s the truth most riders aren’t told:

If you’re bouncing in sitting trot, it’s not just a riding problem.

It’s a body problem.

Why Sitting Trot Feels So Hard

The trot is a two-beat gait with suspension.

That means your horse is literally pushing you up and forward with every stride.

To sit it well, your body needs to:

• absorb force
• allow movement through the hips
• stabilise through the core
• stay relaxed without collapsing

That’s a big ask.  And if even one part of that system isn’t working well…you bounce.

The Real Reason You’re Bouncing

Most riders think they need to:

• relax more
• try harder
• sit deeper

But bouncing usually comes from one (or more) of these three things:

1. Your Hips Aren’t Moving

Your hips are the primary shock absorbers in sitting trot.

They need to:

• open
• rotate
• follow the horse’s movement
• But if your hips are tight or restricted, the movement has nowhere to go.So instead of flowing through your body…it rebounds.

  And that rebound is what you feel as bouncing.

   

  2. Your Core Isn’t Supporting You

  A common misconception is that sitting trot is about being relaxed.

  But it’s actually about being supported and responsive at the same time.

  If your core isn’t doing its job:

  • your upper body collapses
  • your pelvis becomes unstable
  • your body loses control of the movement

  So instead of absorbing motion…you get thrown by it.

   

  3. Your Lower Back Is Taking Over

  When hips don’t move and core doesn’t stabilise, the lower back steps in.

  This often leads to:

  • tension
  • bracing
  • over-arching or gripping
  • And a stiff lower back can’t absorb movement effectively.So again…you bounce.

     

    Why “Just Relax” Doesn’t Work

    You’ve probably heard:

    “Relax your seat.”

    “Sit deeper.”

    “Go with the movement.”

    But here’s the problem: your body won’t relax into a position it doesn’t feel strong or safe in.

    If your hips are tight and your core isn’t supporting you, your nervous system will default to: bracing and gripping.

    Because that feels safer than letting go.

    This is why bouncing isn’t fixed by trying harder.

    It’s fixed by changing what your body is capable of doing.

     

    What Good Sitting Trot Actually Feels Like

    When things start to work properly, sitting trot feels very different.

    Instead of:

    • pushing down into the saddle
    • holding yourself still
    • trying to “force” depth

    You feel like:

    • your hips are moving with the horse
    • your seat bones stay connected
    • your upper body stays quiet without effort

    Riders often describe it as:

    “I didn’t feel like I was trying anymore… it just started to work.”

    That’s because your body is finally able to absorb and organise the movement correctly.

     

    3 Things You Can Do Immediately

    Before we even talk about off-horse work, here are three things you can try in the saddle today.

    1. Think Smaller, Not Deeper

    Instead of trying to sit big movement straight away: start by sitting just a few strides

    Then rise again.

    Gradually increase as your body adapts.

     

    2. Breathe Out Through the Trot

    Holding your breath creates tension.

    Try:

    slow exhale
    soften your ribs
    let your pelvis respond

    This alone can reduce bracing significantly.

     

    3. Allow, Don’t Push

    Instead of pushing yourself down into the saddle: think about allowing your hips to move

    This shift in intention can change everything.

     

    The Real Fix Happens Off the Horse

    This is where everything starts to change.

    If you want sitting trot to feel easier, your body needs to develop:

    • hip mobility
    • core stability
    • strength through the glutes and legs

    Because riding alone often isn’t enough to build these qualities.

     

    Key Exercises That Help

    Here are a few of the most effective off-horse exercises for improving sitting trot:

    Dead Bug

    Builds deep core control so your body can stabilise while moving.

    Hip Mobility Flow (Pigeon / 90-90)

    Improves your ability to move through the hips without restriction.

    Glute Bridge

    Builds support through the back of the body so your pelvis is more stable.

    Bird Dog

    Teaches coordination between upper and lower body — essential for riding.

     

    The Missing Link: Suppleness + Strength

    Most riders focus on one or the other.

    But the real transformation happens when you combine both.

    Suppleness creates movement.
    Strength controls it.

    When your body has both:

    • your hips can follow the horse
    • your core can stabilise the movement
    • your seat becomes quieter without effort

    And sitting trot stops feeling like something you have to survive…

    and starts feeling like something you can actually ride.

     

    Where to Start

    If sitting trot feels like a struggle, the best place to begin is by improving how your body moves and supports you.

    Inside DRT, this is exactly what we focus on.

    The Hip Suppleness Program helps you open and release tight hips
    The Core Program builds control and stability
    The Strength Roadmap develops the strength needed to support your position long-term

    Because when your body changes… your riding changes with it.

    If you’ve been struggling with sitting trot, start by working on your hips and core off the horse — and you’ll be surprised how quickly things begin to shift in the saddle.