Resistance Band Exercises For Dressage Riders

 Here I share why I love to use resistance band exercises for dressage riders to help improve their posture and position in the saddle.

In order to be a strong and balanced rider, we need to ensure we are working on our strength as well as our mobility. Often we will have areas that are tight and then other areas that are weak. So improving our imbalances while at the same time as working on our mobility is ultimately going to help you become the dressage athlete and shine in that arena. These resistance band exercises for dressage riders are great to help you improve overall symmetry and strength all of which are crucial components of being a stable rider.

Often riders are incredibly short on time and don’t really have the urge to join a gym and would rather slot in a 10 minute routine in their jodhpurs in and around their ride.  After all, we all want to spend as much time as possible riding don’t we!

So this is a great routine using the resistance band I have designed with the dressage rider in mind.  Use these exercises to help improve that stamina and stability so that when you are in the saddle you can fully focus on your horses training.

Resistance Band Exercises For Dressage Riders

What Is A Resistance Band?

Resistance bands are made of strong rubber, they can come with handles or as a thick bands or tubes. The one I am using here is one we use with our Dressage Rider Training program and its available here to purchase.

If you have never used a resistance band before you may be quite surprised as to how much harder they can make your workouts. Also don’t be surprised if it feels odd the first few times you use it. Like anything, you will get better the more you do it.


Here are some great benefits of using a resistance band : 

1. Very Cost-Effective

Resistance bands are a cheap piece of equipment, like anything though there is cheap and then there is nasty cheap. So do look for a good quality one, I prefer the bands as they have much more uses verses the ones with handles.


2. Suitable For A Range Of Fitness Levels

Resistance tubes come in a vast array of thicknesses. So you can choose how much resistance you need from beginners through to more advanced. You can also really easily adjust the tension on the band by where you place the anchor.


3. Make Simple Exercises Harder

Things like squats with a side leg lift or lunge and row become a whole new ball game with a resistance tube. So you can add some real variety to your exercise you do at home by adding in a resistance tube.


4. Full Body Exercises

Resistance bands are great to get the whole body working and really great for ensuring you are switching on your core. Adding a tube can increase the amount of muscles required to stabilize you, so great for getting a full body workout happening.


5. Take Up Virtually No Space

Resistance bands fold up nicely and can tuck away under your couch and easily pop into your suitcase.


6. Great For Traveling

Take your resistance tube with you on holiday and you have no excuse to not do a workout next time you are away from home.


7. Add More Variety

By incorporating a new piece of equipment into your home gym, you instantly can add in more exercises to your workout regime.

You can get them from here. 



Resistance Band Workout

Here are some exercises for you to try using the resistance band. Great full body workout, start with a tube thickness that is right for you. You want to make the last few reps a challenge.

Do this as a circuit 2 times through to begin with and if you have a handled resistance tube where I place my hands in each exercise is where your handles go.


Wood Chops


Lunge and twist


Bent Over Row

Great for strengthening your upper back and improving your posture. 
Stand into the band with your feet wider than your hips.
Bend forward until you are at 45-degree angle position with your back.
Pull the band up your lower ribs, maintaining a strong back and spin. Repeat this move 10 times.


Narrow bent over row


V Sit and row


Chest Press

Strengthen your chest and arms. 
Lie down on your back with the tube underneath your shoulder and hold each end of the tube. Push your hands towards the ceiling and bring down slowly. Repeat 10 times.


Lunge And Row

Great for toning your legs, arms, shoulders and upper back
Set up into a lunge position and place the tube underneath your front foot.
The more of the tube under your foot the harder it will be.
Then take a hold with the opposite hand and lunge down. As you lunge down, pull the tube to your hip. Lower and repeat 10 times each side.


Overhead Press

Great for toning the shoulders and upper back muscles.
Stand over the tube with one foot and hold the other end with hand. Turn wrist so its forward and you can push up. Bring your hand to your shoulder height and then push up to the sky. Lower down smoothly and repeat. If you have a tube that isn’t as strong, you can stand into it with both feet and then both hands and push straight up.


Frontal raise


Lat raises


Single leg crunch and tube pull


Tube pull aparts


Single leg side lifts


Single leg kicks


Warrior 3 and row


Warrior 3 and side raise


Warrior 3 and  frontal  raise


Horse stance frontal raise

Horse stance side raise


Supine lat pull downs

Get the resistance band here, no matter where in the world you are based and try these dressage rider-specific resistance band exercises out.


Want more dressage exercises to help your riding now? Check out these articles

6 Dressage Exercises To Help Improve Your Riding Posture

Dressage Rider Leg Strength – 6 Exercises To Help You Improve

7 Exercises To Improve Lower Body Strength And Balance


The Ultimate Dressage Rider Training Program

Join other participants on our 12-week 'step-by-step' online rider training program.
Improve the 5 components of your riding.
Only available 3x per year.

Get the FREE Fitness Guide

specific to Dressage Riders

  • identify your imbalances & weaknesses
  • allow your horse to move more freely
  • improve your stability in the saddle

You will get the Guide via email & receive my weekly newsletter. You can unsubscribe at any time :).

This Guide will help you...