Hobby horsing is no longer just a children's backyard game. It has evolved into a full-fledged and physically extremely demanding athletic discipline. Anyone who dedicates themselves fully to this sport knows very well that the grace of dressage routines and the explosiveness of show jumping require hard training, immense dedication, and excellent physical fitness.
It's natural that the attention of coaches and athletes often focuses on the most visible parts – the legs. After all, they are the engine that propels us forward, handles heavy landings, and orchestrates precise transitions. But be careful! This narrow focus on the lower half of the body is often the biggest brake on our potential and, unfortunately, the most frequent cause of injury. The real key to success and a long athletic career does not lie in even stronger legs, but where we often forget to look: in the upper half of the body.
This guide is for everyone – athletes, coaches, and enthusiastic parents – who want to take their training to the next level. Together, we will look under the hood of hobby horsing biomechanics. We will discover why conventional training inevitably leads to muscular imbalance and learn to read its silent warning signs (yes, we're talking about chronic back pain or hitting a performance "wall"). And most importantly? We will provide you with a concrete, scientifically backed plan to correct this imbalance. We will show you how to build a strong and stable core that will protect you from injury and propel your performance to heights you never dreamed of. Get ready to discover what it means to be a complete athlete.
How does the body actually work in hobby horsing?
Before we start exercising, we need to understand what actually happens to our body during training. We will find that hobby horsing is not just about the legs – it is a complex full-body sport where the old adage applies: a chain is only as strong as its weakest link.
Illustrative photo
1. The engine is below: Why legs play a primary role (and why it's not enough)
Every hobbyist instinctively knows where their strength comes from. It's from the explosive push-off of the thighs during a jump, from the work of the glutes during a canter, and from the precise work of the calves. And this feeling is absolutely correct. The legs are our main engine.
When we look at data from similar sports (athletics, gymnastics), we see that when jumping over an obstacle, the body has to handle a force equivalent to three to four times its weight! This enormous load is generated and then absorbed by the leg muscles. Studies (measuring electrical activity of muscles) confirm that during a jump, the quadriceps (thighs), glutes (buttocks), and calves work almost to their maximum.
So, where's the problem? The problem is not that the legs are too strong. The problem is what the rest of the body is (not) doing. Our body adapts only to what we demand of it. In hobby horsing, the legs are constantly under strain, while the upper half of the body plays more of a "maintaining" role. It holds the hobby horse, maintains balance, but rarely has to exert maximum force.
This creates what is called "asymmetry of adaptation." It's not just about muscle strength, but about the connection between the brain and the body. The nervous system learns to quickly engage the leg muscles, but the upper half does not receive such stimulation. This results in a powerful engine (legs) in a rather flimsy chassis (torso and arms) within the same body. And this is exactly where all the problems begin.
Muscle activity table (and what to do about it)
Here you can see how much individual muscles work during hobby horsing and what compensatory exercise is ideal for them.
| Muscle Group | Function in Hobby Horsing | Activity in Jumping | Activity in Dressage | Key Compensatory Exercise |
| Quadriceps (thighs) | Push-off, knee extension | High | High | (Not primarily needed for compensation) |
| Gluteal muscles | Hip extension, pelvic stability | High | Medium to High | Hip Thrust, Romanian Deadlift |
| Hamstrings (back of thighs) | Knee flexion, hip assistance | High | Medium | Romanian Deadlift, Leg Curls |
| Calf muscles | Push-off from ankle | High | High | Calf Raises |
| Abdominal muscles (rectus) | Torso stabilization | Medium (holding position) | Medium (holding position) | Plank, Crunches |
| Oblique abdominal muscles | Torso rotation | Low to Medium | Medium | Russian Twist, Pallof Press |
| Spinal erectors | Upright posture | Medium (holding position) | Medium (holding position) | Hyperextensions, Deadlift |
| Latissimus dorsi | Shoulder stabilization, support | Low | Low to medium | Pull-ups, Lat Pulldowns |
| Rhomboid muscles (between shoulder blades) | Maintaining shoulder blade position and correct posture | Low | Low | Bent-over Rows, Face Pull |
| Trapezius muscles (middle/lower) | Support for shoulder blades and posture | Low | Low | Bent-over Rows, Y-Raise |
| Deltoid muscles (shoulders) | Shoulder stabilization | Low | Low to medium | Overhead Press, Lateral Raises |
| Pectoral muscles | Holding the hobby horse | Low | Low | Push-ups, Bench Press |
(As you can see, the back muscles that keep us upright tend to "slack off" during riding, while the legs work hard. This is a recipe for poor posture!)
Illustrative photo
2. The Hidden Hero: Why the Upper Body is So Important
We often think of the arms and torso as mere passengers, carried by the strength of the legs. This is a huge and dangerous mistake! The upper body is a dynamic control system. It determines how well you utilize leg strength and whether you get injured in the process.
It's crucial to understand the concept of the kinetic chain. The body doesn't work in parts, but as a whole. Force starts in the legs, travels through the core, and manifests in movement. If the torso is weak, "energy leakage" occurs. You can have legs like a weightlifter, but if your core is weak, most of the energy will be lost in uncontrolled torso flapping and won't translate into jump height.
Imagine firing a cannon from a small canoe. Even if the shot is powerful, the rocking boat will prevent the cannonball from traveling far. Strong back and core muscles act as a stable base for your "cannon" – your legs.
What else does the upper body do?
- Stability and elegance: In dressage, judges evaluate your "frame" – a beautiful upright posture. You can't achieve this without a strong back that keeps your shoulders back and down. A weak back means slouching, which means lost points.
- Shock absorber: Every impact is a shock to the body. A strong core and back help dissipate this shock, protecting the lumbar spine from damage.
- Balance: Arms act as a rudder during quick changes in direction.
And now for the most surprising part: a strong torso also influences what your brain allows you to do! Our nervous system primarily wants to protect us. When the brain senses that you have a weak back and a vulnerable spine, it subconsciously "pulls the emergency brake" and prevents your legs from exerting maximum force. It fears that the spine wouldn't be able to handle it. By strengthening your back and torso, you are essentially giving your brain the green light for your legs to go 100%!
In the next installment, we'll look at what happens when this chain breaks. We'll reveal the warning signs of muscle imbalance and discuss why your back hurts or why your performance has stopped improving. Stay tuned!