A warm-up for two.
How to prepare yourself and your horse for riding
Your ride starts before you put your foot in the stirrup.
A few minutes of attention while saddling, a calm warm-up for your horse and a few minutes of movement for yourself make more difference than you might think.
We show what the latest research says about this.
- A horse says a lot while being saddled. Turning its head towards the girth, swishing its tail and trying to bite may be linked to pain or a poorly fitting saddle, and most owners don't notice these signals.
- A well-fitting saddle is rare. In a Swiss study, only one saddle in ten had no fit problems at all.
- A warm-up raises muscle temperature and gets the horse ready for work. Riders most often warm up their horses for 10-20 minutes, much of it in walk.
- Your asymmetry and tension carry over to your horse. Regular exercise out of the saddle improved riders' balance and the pressure distribution on the horse's back.
- Your horse responds to your body language. Calm, predictable movements while saddling are part of the warm-up too.
People talk a lot about warming up the horse, and hardly at all about warming up the rider. Yet it is a pair that sets out on every ride: the horse that carries, and the person who sits on its back and influences it the whole time.
We've gathered research from recent years and turned it into a simple plan: what to check on your horse before you get on, how to warm up your horse and yourself, and what to watch for in the first minutes of the ride. At the end you'll find a checklist to keep in mind.
Saddling is the first test
A study of 193 sport and leisure horses from 11 yards observed how they behaved while being bridled and saddled, while the girth was done up and while being mounted. Most happened at the girth: 40% of the horses turned their head towards it, 34% swished their tail, 21% shifted their feet restlessly and 15% tried to bite. Ears laid back and an intense, fixed stare were seen in more than half of the horses at every stage[1].
This is not a matter of character. The same horses were examined thoroughly. A horse with moderate or marked lameness showed unusual behaviour when saddled 1.4 times more often than a horse that was not lame. Pain in the muscles along the spine and a saddle that was too tight at the front went hand in hand with more of these behaviours during saddling, and a poorer-fitting saddle with more of them during mounting[2].
of owners believed their horse behaved unusually when being saddled or mounted. Most did not know that their horse showed such behaviours, even though the vet saw them[3].Dyson et al., Equine Veterinary Education, 2022
If your horse turns its head towards the girth, lays its ears back or tries to bite every time you saddle it, don't punish it. Note down when it happens and show it to your vet or a physiotherapist. In studies, such behaviours went hand in hand with pain and poorly fitting saddles[2].
Saddle, girth and mounting
Saddle. In a Swiss study, only 10% of saddles had none of the assessed fit problems. In 15% of the horses, the pressure under the saddle exceeded values considered clinically relevant, and back pain was linked to some of the fit problems[4].
A saddle is fitted to a horse that is standing still. Yet in walk and trot the horse's back is flatter than at a standstill, and just in front of the saddle the very mobile withers are at work[5]. So a saddle that sits well on a standing horse may press when the horse is moving. That's why it's worth having a specialist check the fit during riding as well.
Girth. In a study using a pressure mat, a tighter girth (16 kg of force instead of 8 kg) shifted the saddle pressure forwards, towards the withers. The shape of the girth, straight or anatomical, made no difference. The authors write that this pressure may contribute to pain in the front part of the back[6]. In practice: do the girth up gradually, in several steps, and only as tight as necessary.
Mounting. When mounting from the ground, the force and the saddle pressure on the back, relative to the rider's body weight, were greater than when mounting from a 35 cm high mounting block. The highest pressure almost always, in 97% of trials, fell on the right side of the withers[7]. This study is more than a decade old, but there is no newer measurement. A mounting block is the simplest thing you can do for your horse's back.
Warming up your horse: walking is not a waste of time
A review of 23 studies on warming up racehorses and sport horses showed that a warm-up improves aerobic capacity and raises blood and muscle temperature, regardless of its intensity. Riders also value it because the horse responds better to the aids. However, a longer or harder warm-up did not lead to better competition results, and clear guidelines for individual disciplines are still lacking[8].
How long does it take in practice? In a survey of European dressage and show jumping riders, most warmed up their horses for 10-20 minutes. In dressage the main gait of the warm-up was walk, in show jumping it was trot. Riders considered a horse warmed up when it responded to the aids and was supple and relaxed[9]. When riders were asked to film their warm-ups at home, these lasted 24 minutes on average, and walk took up the most time, about half[10].
of filmed warm-ups were later described by the riders in line with what the video showed. Most remembered their warm-up differently from how it really looked[10].Chatel and Williams, International Journal of Equine Science, 2024
A leisure horse warms up differently from a sport horse. In a Polish study, leg temperature rose more the longer the warm-up in walk and trot lasted. In show jumpers, however, the effect appeared sooner and lasted longer than in leisure horses, up to 30 minutes after the warm-up[11]. If your horse works less often or at a gentler pace, don't cut its warm-up short.
- Walk on a loose reinStart with a few minutes of free walk in which your horse can stretch its neck and relax its back. In the filmed warm-ups, walk took up the most time[10].
- Trot and large figuresMove on to a calm trot on large circles and straight lines, with changes of direction. Leave small circles and collection for later.
- TransitionsA few transitions between gaits will show whether your horse is already attentive and responding willingly to the aids. This is how riders judge that a horse is ready to work[9].
- Note down how it wentMemory fails even experienced riders[10]. After the ride, note down how long the warm-up lasted and how your horse felt. After a few weeks you'll see what works for your horse.
Your warm-up: your horse feels every bit of tension
A horse not only carries its rider but also feels every movement they make. A review of research on riding biomechanics describes how the rider's symmetry, posture and balance affect the horse. The authors also show that a rider's weaknesses can be detected by testing away from the horse and improved with exercises off the horse[12].
A review of 17 studies from 2000-2024 came to similar conclusions. Correct pelvic alignment, trunk control and even loading of both sides went hand in hand with better pressure distribution under the saddle and better movement in the horse. Rider asymmetry led to uneven loading of the back, and many riders were unaware of their own asymmetry. Riders also often skip training off the horse, even though riding itself is a moderate, and often heavy, physical effort[13].
of gym exercise for riders, three times a week, improved their balance in the saddle. Sensors under the saddle showed more even pressure on the horses' backs[14].Zeliszewska-Duk et al., PLOS One, 2026
It's about your back, too. In a survey of 347 Portuguese riders, 61.7% had had lower back pain in the past year, and 63% of them said the pain made riding harder. The risk was higher in people who spent more hours in the saddle and worked in the yard every day[15].
There are no studies testing one specific rider warm-up just before riding. So we suggest simple movements that prepare your body for what riding requires: mobile hips, a stable trunk, loose arms and balance. They take about 5 minutes.
- Hip circlesStand with your feet slightly apart, hands on your hips. Do 10 slow circles in each direction.
- Rounding and straightening your backRest your hands on your thighs and bend your knees slightly. Alternately round and straighten your back, 8 times, in time with your breathing.
- Arm circlesDo 10 big backward circles with your arms. At the end, drop your shoulders and breathe out.
- SquatsDo 8-10 shallow squats, keeping your back straight. They warm up your thighs and hips for the light seat and rising trot.
- Standing on one legStand for 30 seconds on each leg. Notice which side is harder. It's a hint of what to work on in the saddle, too[13].
Calm needs warming up too
In a pilot study, horses reacted more strongly to stressed people only when those people moved freely and showed their emotions. When highly anxious people moved calmly and with restraint, the horses' reactions did not differ from their reactions to calm people. The authors conclude that horses respond not to human stress itself, but to the body language that comes with it[16].
It was a small study, with contact from the ground, but the conclusion is practical. Slow down before you ride. A few calm breaths, slower movements while grooming and saddling, and leaving your phone in your pocket are also part of the warm-up, for both of you.
The first minutes in the saddle
The first minutes of the ride are a good moment to check how your horse feels today. In a study of 1,358 horses at competitions, the horses that were not lame usually moved with an even rhythm and tempo, straight and willingly forward, held their head steady and carried their tail freely. Ears laid back for at least 5 seconds and an intense, fixed stare were linked with abnormal movement[17].
If something is different from usual today, the warm-up is there for you to notice it. It's better to cut the ride short or swap it for a walk in hand than to carry on as if nothing had happened.
Pre-ride checklist
The table brings everything together in one place. You can take a screenshot of it and keep it handy at the yard.
| What | What to look for | Why |
|---|---|---|
| Saddling | Turning the head towards the girth, tail swishing, attempts to bite, restless shifting of the feet | May be linked to pain or the saddle[1, 2] |
| Saddle | Has a specialist checked it recently, including in motion | Only one saddle in ten had no problems[4], the back is flatter in motion[5] |
| Girth | Do it up gradually and not too tight | A tight girth shifts pressure towards the withers[6] |
| Mounting | From a mounting block, calmly | Less pressure on the back than from the ground[7] |
| The horse's warm-up | 10-20 minutes, start in walk, then trot and transitions | Raises muscle temperature[8], and it's what most riders do[9, 10] |
| Your warm-up | 5 minutes: hips, back, arms, squats, balance | Rider asymmetry carries over to the horse[13] |
| Calm | Slower, predictable movements | Horses respond to body language[16] |
| The first minutes | Rhythm, straightness, willingness to go forward, ears and tail | This is what a horse that is not lame looks like[17] |
When to call the vet
- every time it is saddled and the girth is done up, the horse shows several signals at once, for example turning its head, laying its ears back, swishing its tail or trying to bite[1, 2],
- the horse tenses up or moves away when you touch its back or the girth area[2],
- the way the horse reacts to the saddle or to being mounted has suddenly changed,
- after the warm-up the horse is still moving unevenly, stumbling or reluctant to go forward[17].
Frequently asked questions
How long should you warm up a horse before riding?
Most riders warm up their horses for 10-20 minutes[9], and filmed warm-ups lasted 24 minutes on average, much of it in walk[10]. Leisure horses warmed up more slowly than sport horses[11], so it's best not to cut their warm-up short.
Why does a horse turn its head when the girth is done up?
In a study of 193 horses, 40% did this[1]. Such behaviours during saddling were linked to back muscle pain, lameness and saddle fit[2], so it's worth getting it checked rather than putting it down to character.
Is it better to mount from the ground or from a mounting block?
From a mounting block. When mounting from the ground, the force and the saddle pressure on the horse's back were greater, and the most pressure fell on the right side of the withers[7].
Should the rider warm up too?
Yes. The rider's asymmetry and tension carry over to the horse[12, 13], and regular exercise out of the saddle improved riders' balance and the pressure distribution under the saddle[14].
Can my horse feel my stress?
In a pilot study, horses responded not to human stress itself, but to the body language that came with it. Calm, restrained movements reduced this reaction[16].
Scientific sources
We checked every publication in the Crossref and PubMed databases. The numbers in the text link to the list, and the DOI links lead to the original articles.
- Dyson S, Bondi A, Routh J, Pollard D, Preston T, McConnell C et al. An investigation of behaviour during tacking-up and mounting in ridden sports and leisure horses. Equine Veterinary Education. 2022;34(6). doi.org/10.1111/eve.13432
- Dyson S, Bondi A, Routh J, Pollard D. An investigation into the relationship between equine behaviour when tacked-up and mounted and epaxial muscle hypertonicity or pain, girth region hypersensitivity, saddle-fit, rider position and balance, and lameness. Equine Veterinary Education. 2022;34(6). doi.org/10.1111/eve.13440
- Dyson S, Bondi A, Routh J, Pollard D, Preston T, McConnell C et al. Do owners recognise abnormal equine behaviour when tacking-up and mounting? A comparison between responses to a questionnaire and real-time observations. Equine Veterinary Education. 2022;34(9). doi.org/10.1111/eve.13471
- Dittmann MT, Arpagaus S, Hungerbühler V, Weishaupt MA, Latif SN. “Feel the Force” - Prevalence of Subjectively Assessed Saddle Fit Problems in Swiss Riding Horses and Their Association With Saddle Pressure Measurements and Back Pain. Journal of Equine Veterinary Science. 2021;99:103388. doi.org/10.1016/j.jevs.2021.103388
- Smirnova KP, Frill MA, Warner SE, Cheney JA. Shape change in the saddle region of the equine back during trot and walk. Journal of the Royal Society Interface. 2024;21(215):20230644. doi.org/10.1098/rsif.2023.0644
- Marlin D, Randell O, Mayhew E, Blake R. The Effect of Girth Design and Girth Tension on Saddle-Horse Pressures and Forelimb Stride Kinematics in Rising Trot. Animals. 2025;15(17):2540. doi.org/10.3390/ani15172540
- Geutjens CA, Clayton HM, Kaiser LJ. Forces and pressures beneath the saddle during mounting from the ground and from a raised mounting platform. The Veterinary Journal. 2008;175(3):332-337. doi.org/10.1016/j.tvjl.2007.03.025
- Frippiat T, Votion DM. Warm-Up Strategies and Effects on Performance in Racing Horses and Sport Horses Competing in Olympic Disciplines. Animals. 2024;14(6):945. doi.org/10.3390/ani14060945
- Chatel M, Williams J. What’s in a warm-up? A preliminary investigation of how European dressage riders and show jumpers warm-up their horses for training and at competition. Comparative Exercise Physiology. 2021;17(2):99-108. doi.org/10.3920/cep200035
- Chatel M, Williams JM. A Preliminary Study on Amateur French Show Jumper and Dressage Riders: Can Riders Accurately Recall the Duration and Content of Their Warm-Up Routines? International Journal of Equine Science. 2024;3(1):1-11. doi.org/10.64292/ijes.92
- Janczarek I, Kędzierski W, Tkaczyk E, Kaczmarek B, Łuszczyński J, Mucha K. Thermographic Analysis of the Metacarpal and Metatarsal Areas in Jumping Sport Horses and Leisure Horses in Response to Warm-Up Duration. Animals. 2021;11(7):2022. doi.org/10.3390/ani11072022
- Clayton HM, MacKechnie-Guire R, Hobbs SJ. Riders’ Effects on Horses - Biomechanical Principles with Examples from the Literature. Animals. 2023;13(24):3854. doi.org/10.3390/ani13243854
- Balog O, Havanecz K, Csányi T, Ökrös C, Tóth L, Berki T. A narrative review of factors influencing rider performance and horse welfare in equestrian activities. Frontiers in Sports and Active Living. 2026;7:1744918. doi.org/10.3389/fspor.2025.1744918
- Zeliszewska-Duk P, Skowerska-Wiśniewska A, Wilk I, Nowicka B, Duk M, Strzelec K. Influence of riders’ physical activity on improving seat balance in the context of horse welfare - A pilot study. PLOS One. 2026;21(4):e0344969. doi.org/10.1371/journal.pone.0344969
- Duarte C, Santos R, Fernandes O, Raimundo A. Prevalence of Lower Back Pain in Portuguese Equestrian Riders. Sports. 2024;12(8):207. doi.org/10.3390/sports12080207
- Manolăchescu D, Tripon M, Crecan C, Tătaru M, Papuc I. Emotional contagion in human-horse interactions: A pilot study investigating the role of stress and body language in emotional transfer. Open Veterinary Journal. 2025;15(11):6050-6058. doi.org/10.5455/OVJ.2025.v15.i11.60
- Dyson S, Pollard D. Determination of Equine Behaviour in Subjectively Non-Lame Ridden Sports Horses and Comparison with Lame Sports Horses Evaluated at Competitions. Animals. 2024;14(12):1831. doi.org/10.3390/ani14121831
Published . This article is for educational purposes and does not replace an examination by a vet.
