How to Sit the Trot!!

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#sittingtrot #dressage #horseriding
How to Sit the Trot!
Sitting trot can feel impossibly jarring for people who are just learning it. In fact, it can feel pretty jarring no matter what level you’re at! I wasn’t a natural rider and even now, sitting the trot is WORK and it doesn’t feel easy or natural for my body. Sometimes I watch other people ride and it looks easy and effortless. But there are ways for us to make sitting trot easier if we know how!
In today’s video, we’re looking at what MUSCLES to use to sit the trot with Ride Advanced Physio’s Dr. Stephanie Seheult.
When sitting the trot, it’s important not to clench DOWN or stiffen. We need the muscles that lift us up and keep us centered and stable in the saddle. The Glute Med and the Transverse Abdominals are the ones that carry out this function, but the Transverse Abdominal is the main player in the sitting trot.
Here are three ways it helps us stay stable in the bouncing motion of the sitting trot.
The transverse abdominal is the most important for trunk stability to get us the right balance between stiffness and wiggliness.
It helps lift the trunk up, on each upbeat of the sitting trot.
You can use each section of the transverse abdominals in the sitting trot so you’re not simply clenching like one board but using the muscles sectionally in the pattern of the trot.
Watch the video to see Stephanie explain in more detail and see me sitting the trot using the correct muscles and the incorrect ones.
Thanks so much for watching, and happy riding!

[@AmeliaNewcombDressage]

Need more help with your rider position? Sign up for our FREE mini course! www.ameliasdressageacademy.com/riderpositionminicourse/

[@jenniferhall2318]

So frustrating when top riders go on and on about your 'seat' without explaining what it is, or how to control it, as if we were born on a horse! This is the video that everybody needed - thank you!

[@AmeliaNewcombDressage]

Yay!! Glad it’s helpful!

[@amandafrench8047]

And "thank you" Amelia for being a sport and painting onto your shirt and lovely breeches. I've been struggling FOR YEARS! and now I can see and understand what I need to do. cheers gurrl :)

[@CDN_Bookmouse]

That explanation at 4:25 is a game-changer! Next time I feel like I'm using my abs, I'm going to make sure I'm not trying to hold on with my butt X'D These videos with the muscles illustrated and in motion are really helpful and I've been recommending them to others at my school!

[@AmeliaNewcombDressage]

Thanks so much! I'm really glad it helped you!

[@saratylosky257]

I struggle a LOT with sitting trot. One thing that has helped me a tiny bit is to really keep my heels down and slightly back but Im still not deep in my seat enough. Thanks for the video!

[@Kaylee_equestrian]

Thank you so much for this I needed help learning to sit a trot❤

[@zivalasvegas]

this was unbelievably helpful, thank you! The muscle breakdown was perfect, I can really see which part of my body I need to work on.

[@AmeliaNewcombDressage]

Glad it was helpful!

[@nataliedavies69]

This is the absolute best breakdown of sitting trot I’ve ever seen! I have definitely used my glute max and central abdominals and then wondered why I’m bouncing right out of the saddle and driving down, down, down on my poor horses back! It felt like I was trying much too hard because I was! Thanks to yours and Stephanie’s work I now understand how to activate the glute med (game changer! THANK YOU!) but I’m still not sure how to activate the transverse abdominals. If you guys could give any tips for a movement I could do off horse to help me identify and isolate that group that would be awesome! You rock! Thanks for another innovative helpful video Amelia! (Afterthought - or is that the bridge exercise in your Rider Position Masterclass?)

[@over.m3134]

I have same problem How do you activate your glute med?

[@Jokutilivaa]

I love this channel! You explain well what is happening and what should happen all your videos have helped me alot!

[@AmeliaNewcombDressage]

Glad you like them!

[@mieko.k4963]

Now I understand why I don’t look good in sitting trot. I use gluteus max too much! Thank you very much for this video!

[@AmeliaNewcombDressage]

You're not alone Mieko! So glad you got benefit from it!

[@amandafrench8047]

Love the Piano Music by the way - makes me think focus but relaxed.No negative tension BUT positive.

[@debistevens3238]

These "muscle" videos are a giant help. I am already doing better in the canter as a result of your "How to Canter Video". My horse has lots of loft in his trot. It is a bugger to sit so I don't work on it as much as I should. Thanks for another great video.

[@AmeliaNewcombDressage]

Wow Debbie that is so awesome to hear! I promise you if you follow this like you followed the canter video, you'll find the same results! Thanks so much for watching!

[@rscanniff]

Great explanation ! Thx

[@teresawort9124]

What a great vid...such a good horse.

[@chani_the_unicorn]

Amazing Video !! 💖

[@docstrange2060]

Really helpful!

[@acceptingWhatIS]

wow! brillint!

[@helenebehrenfeldt9599]

Excellent video, well demonstrated, very useful for me!

[@user-sj1iw5lj5t]

Thank you for that great explanation! I balance forward in a cantor, can’t wait to fix it.

[@camillahannelibatalden1790]

Great! Last session i had I only got told to push my belly out. This helped!

[@kristyhelms3349]

I have just discovered you and love all your videos

[@AmeliaNewcombDressage]

I’m so glad you’re enjoying the videos :) please subscribe as that really helps me out and you get notifications of my new videos

[@rideintothesunset6611]

Good explanation of the muscles involved and how they are used.

[@eugenia-alanamitsanas3469]

super helpful. Thank you!

[@AmeliaNewcombDressage]

Glad it was helpful!

[@kingagrabinski8849]

This was a very helpful video. Thank you!

[@AmeliaNewcombDressage]

You're so welcome!

[@annettewenzler]

Very helpful tips. Thank you. I definitely tent to have my legs to far forward. Struggling to get rid of this old habit for a while.

[@user-hg4py3in3p]

Amazing lesson, finally it's clear!

[@AmeliaNewcombDressage]

Yay!! Glad it helped!

[@deborahschravendijk2869]

This is so extremely helpful!!

[@AmeliaNewcombDressage]

So glad it helped Deborah, and thanks for watching and subscribing!

[@vintagemagazine4633]

Thank you! Thousands and thousands of thanks for this video

[@AmeliaNewcombDressage]

So welcome! Won't you consider joining us for the goal setting webinar on 1 Jan? www.amelianewcombdressage.com/free-goal-setting-webinar-save-your-seat/

[@alejandra936]

Excellent explanation. I love the outfit. Thank you.

[@AmeliaNewcombDressage]

Thanks! It's Kastel!

[@ludmilakokorich519]

Thanks

[@AmeliaNewcombDressage]

:) thank you!

[@laurenaston7940]

That horse is such a sweetheart. You could tell he was like “wth is going on up there?” 😂 so… the transverse abs are what sorta lifts your belly button toward your ribs with each stride?

[@AmeliaNewcombDressage]

Yes they are!

[@robertwhitehurst2841]

I love the anatomic explanation and you do a wonderful job of demonstrating it. However, I find it difficult to think about engaging a certain muscle because our minds think about the movement desired not the muscles. Are there any exercises that would help us to engage the transverse abdominus and the gluteus medius? With the exercise in mind, I could repeat it while attempting the sitting trot. Thanks RW

[@luisah5509]

I love these videos! any additional tips for sitting the trot on a big mover? my mare has a BIG suspended trot and I bounce A LOT when I try sitting the trot :(

[@chillinwithdiesel]

i’ve been struggling with my sitting trot, i will try this at my next lesson

[@AmeliaNewcombDressage]

Good! Check out this webinar - it might help you to get your horse rounder which will help with the sitting trot: www.amelianewcombdressage.com/replay-contact-and-connection-webinar/

[@drbkap3]

Thanks for this! My mare has a big movement and she's very forward (she was a jumper). And she tends to get crooked tracking left. So sitting her trot is a challenge, and sitting it to the left is a bigger challenge. But this is very helpful. I do some no-stirrup work with her at the trot and when I can collect her well, we get some good moments. Looking for more good moments. 🤩🤩Your videos have been a great addition to my riding since I started leasing her last year. I have an amazing trainer who is an octogenarian horse whisperer, and so much of what you do in your videos echoes what she's taught me over the past 20 years. It's been nice "homework" to find your site over this past year and come to some of your webinars. When I ride Tues I'm going to try some sitting trot work and think of this!

[@AmeliaNewcombDressage]

So happy to hear this! Let me know how it goes!

[@maryallen2603]

Just now able to watch this. A good lesson. I agree the sitting trot is hard to manage especially for beginners. For me riding western the trot was easiest when my body was relaxed and I did exercises. After Learning English the trot was much easier when posting. On young horses the post even in western saddle saved both the horses back and my back. Posting actually improved my sitting trot.

[@AmeliaNewcombDressage]

Yes!! Thanks for sharing!

[@hopescott9740]

great video, Amelia! I am doing a lot of sitting trot/walk/sitting trot with my trainer right now because he says my center of gravity is very high - in my chest, rather than in my seat and he's trying to get me more stable in my seat. So right on time!

[@AmeliaNewcombDressage]

Great!! Yes. Shoulders back and hands down!!

[@shirleybroady1844]

Important comment from Posture Prepping. Example: I had a big moving Holsteiner who was very hard to sit in trot. I started him when he was 3 and when I first tried to sit his trot it was hopeless and discouraging. I had him until he was 21 and in that time frame, with my trainer riding him and teaching me to imitate her he could trot like sitting on a cloud, even in medium. Not all the time of course but when I found that place it was an amazing wake up call and I couldn’t get enough of it. The answer was that my trainer was skilled and fit enough to tolerate his trot and still use her aids effectively. “Tolerate” is the important word here. She didn’t like sitting his trot but she could explain to him that she wanted him to lift his back and carry more weight on his haunches and be lighter in the hand. (He pulled like a train when I rode him and my trainer had to remind him not to do what I was allowing and even teaching him that he thought was what I wanted ). This happened with other horses too so it’s an important piece. If you work with a horse who doesn’t know how to carry himself you will have to ride well enough to get him over that threshold and not take years to do it. Without my trainer I would still be bouncing and struggling and my horse would be burned out or lame or both. There are probably exceptional horses that are easier but I haven’t had one yet. LOL

[@AmeliaNewcombDressage]

Thanks for this insight Shirley! And thanks so much for watching!

[@flipflopcat1754]

Can you do a video on how to shorten walk, trot and canter on a horse with big strides? The horse I’m currently riding on my lessons is rather fast and has big strides and when it try to communicate with his mouth it just feels like a cement block. He will slow down but still keeps the big steps. What can I do? We are working on front turns (I relive that’s the word in English) which requires quick, small and collected walk.

[@biyatekeela97]

This was so helpful!!! I have degenerative disc disease so as I’ve been practicing the sitting trot, it’s irritating my back a lot. This gives me some good ideas for where I should be activating muscles to help support and stabilize my back while I’m riding. Thank you!!!

[@AmeliaNewcombDressage]

Thanks so much Stephanie! Your physical well being is priority so mind yourself too but you're right if you've got the correct knowledge on musculature you can support yourself so much better! Thanks for watching and happy riding.

[@penchalaiahpenchalaiah5103]

Super horse👌👌👌👌👌

[@madelinevandemark9918]

wlhat exercisis would help to strengthing the muscle you just described.

[@danielleweber8914]

Thank you so much! I have always imagining lifting my skirts when I prepare to sit the trot and when I do it is usually successful but my horse has such a big bounce I still have a hard time even with that

[@amandafrench8047]

"HOW" does one use the transverse abdominal muscles i.e. "targeting them? Thank you.

[@AmeliaNewcombDressage]

Move your legs away from the horse's sides while in the saddle. That burn in your butt is the muscle you want to target.

[@drowzybeats771]

Hope it helps a lot for me tomorrow

[@AmeliaNewcombDressage]

Good luck! I you feel comfortable sharing, I'd love to hear an update :)

[@carolinlarson4089]

Ok, it’s official - I need to work on my sitting trot! I like the explanations, especially from the medical/anatomical point of view. But, in the end, I need to sit the trot with trainer eyes-on to help me do and feel it correctly little by little. What’s helpful is the post 5, sit 5, post 5, sit 5 types of exercises. I also notice that if I don’t regularly do some sitting trot, it’s like my core needs to start over to re-learn it. It’s definitely a perishable skill.

[@AmeliaNewcombDressage]

That's a great idea Carolin! Interval sitting builds the fitness. I found it so hard to sit to Harvey when I first got him and we had to do fittening work for me to be able to sit to him! Thanks for watching!

[@AmeliaNewcombDressage]

Also, if you’d like me to send more dressage tips into your email inbox every Wednesday, you can sign up to my mailing list www.ameliasdressageacademy.com/subscribe/ (If you’re already familiar with all this and have received this before, apology for the unnecessary message, I’m being super thorough today!) I’m also on FB and IG facebook.com/amelianewcombdressage & instagram.com/amelianewcombdressage/ Also, and this is super helpful too, join Amelia’s Dressage Club on Facebook, it’s a really active and engaged community of riders and no question goes unanswered! facebook.com/groups/ameliasdressageclub/ And finally, there’s my website (for when all the social media goes down again 🤣) www.amelianewcombdressage.com/ Ok that’s the lot I promise. Have an awesome day! 🐴

[@soppelusa]

Hi Amelia. I follow several dressage instructors on youtube like yourself and have learned so much from you! Yesterday another dressage instructor posted a video claming that we should have most our weight in the stirrups and minimal weight in the saddle. We are not supposed to really sit in the saddle. What are your thoughts on that? It left me confused and I have never heard of this before, am I really riding that wrong? I hope you could explain this in some way.

[@ebonynewell639]

I’ve taken a huge break from riding and struggling to get the sitting trot back , I know I need patience but it’s hard!

[@judithbeint1244]

Are there specific exercises we can do off the horse to help with this?

[@SandValleyRanch]

Hi Amelia! I love your content. I actually put into practice your tips on not bouncing in the canter, and now my horse friends are envious of my sit! I've got a a horse focused youtube channel and I was wondering how I go about getting some more exposure and growing my channel, if you have any tips I'd love to chat 🙂

[@susanbaker7550]

Would like recommendations for exercises to strengthen glute med & transverse abdominis muscles.

[@AmeliaNewcombDressage]

I have some a ton in my rider position masterclass

[@nancysayers6883]

I tend to lean back with legs forward.

[@YEENS222]

hi i just wached your video and i don't know if it helped me your not axurly i think it did help a little thanks :)

[@AmeliaNewcombDressage]

Glad to hear it! Thanks for watching, and don’t forget to subscribe to get notified of my new weekly content!

[@AmeliaNewcombDressage]

Also, if you want help getting your position in the strongest shape to execute your dressage aids, come to my FREE webinar on Rider Position and Biomechanics on June 5th. bit.ly/3sJTa5R

[@jazmineszlari414]

The explanation really helped! But I have another question which is how do I keep my reins firm but not so firm that I need to lean forward?

[@AmeliaNewcombDressage]

Good question! If your reins are so short that you are leaning forward in order to keep from pulling, then they are probably too short!

[@yvgfjayne]

Thanks. I'm just learning to sit the trot and wasn't sure where I should feel. I always feel bad that I'm hurting my horses back by not doing it well. How much bad sit can they stand as we learn?

[@AmeliaNewcombDressage]

Hi Jayne, If they're not used to sitting trot, then gradually sit in increments that gradualyl increase in length over time to give you both the opportunity to get stronger in the movement! THanks so much for watching and subscribing!

[@lauca6969]

for me what made most sense was the trot is not an up and down movement. that it's more up and forward, thinking about it long ago like this made me be able to sit the most jarring trot.

[@reedgutner9192]

I struggle with it

[@hypn0tism]

Thanks for this tutorial!! Do you have any advice for sitting a trot on a horse that isn’t very smooth? I’m a beginner. I’ve been experimenting with different horses, but I struggle to sit well without looking like a ragdoll!

[@AmeliaNewcombDressage]

Try a few strides at a time! Practice and time will help

[@kristislattery7]

hi Amelia , if i ride alone how can i check my alignement? I think i tend to time forward, especially on my OTTB who is a little down hill. Love the video !

[@AmeliaNewcombDressage]

Video is super helpful!

[@laurafine4590]

What exercizes off the horse help to increase the muscles you identify as necessary for sitting trot?

[@AmeliaNewcombDressage]

Great question! Check out my free Rider Fitness PDF: amelianewcombdressage.com/free-rider-fitness-mini-course-o/

[@Stolas211]

As a swede who has skiied 2 times, these people scare me, but they do exist

[@AmeliaNewcombDressage]

Let me know if you have questions about sitting trot!

[@amandafrench8047]

"Oh and yes I struggle with the sitting trot and look at other people who make it look so easy"

[@lynnberry8241]

Amelia, I continue to struggle with medium trot across the diagonal. Any pearls of wisdom to help me improve this? I tend to lose a stirrup. Thank you!

[@AmeliaNewcombDressage]

This video might help! kzbin.info/www/bejne/hHvcmZeYaqqppKM

[@mascik1]

What are some exercises I can do to strengthen my transverse abdomenus muscles?

[@AmeliaNewcombDressage]

Pilates is great!

[@YEENS222]

i have been trying to sit that trot for how long i now whas gonna do it it is soooooo haerd to understand how to sit the trot can you plaese do another video of how t osit the trot i think is just a little haerd for me i see that other people have sutch good sit trot but!.i don't know how to sit that trot proplery can you please make another video of how to sit the trot? i am good at rising trot but not very on sit trot

[@AmeliaNewcombDressage]

I will add it to my list! I’m doing a FREE webinar on Dressage Rider Position - hope you can join! www.amelianewcombdressage.com/rider-position-webinar-june-2022

[@postureprepping6079]

When the horse has a TRUE 2 BEAT TROT RYTHM AND CONSISTENT TEMPO IT IS MUCH EASIER TO SIT THE TROT.

[@AmeliaNewcombDressage]

Absolutely, that's a given that your horse will be at a good rhythm before you'd begin sitting! But even then, it can be hard if you're not using the right muscles! Thanks so much for watching!

[@scostley16]

Okay but what did you use to draw on your shirt and breeches? Is it washable? I might need to draw it for myself 😅

[@AmeliaNewcombDressage]

it's washable chalk from amazon!

[@ahmadglataifeh3956]

What’s the name of the Physiotherapist please? How here name should be written becoz I wanna search here And if she has a professional page. Am a Physiotherapist interested in riding also

[@AmeliaNewcombDressage]

Here you go, her name is Stephanie Seheult! She is awesome! www.rideadvancedphysio.com/

[@marie-thereseghanem8551]

It is not easy i am trying for the first time and hope to improve my sitting trot soon

[@over.m3134]

What can I do to not use my glute med and 6-pack to much?

[@AmeliaNewcombDressage]

You want to use your glute med and transverse abdominals. Check out my free Rider Fitness mini-course - it has great exercises for riders! amelianewcombdressage.com/free-rider-fitness-mini-course-o/

[@poorvatambe6218]

So here is my take on the sitting trot muscles. One can sit the trot wèll when one leans a lil backward from the groin (technically hip joint) as if sitting in a reclining chair. The body is nice and loose to be able to move along with the horse's bounce. In sitting trot ( unlike the posting trot) the body held upright will bump against the horse's back For me the muscle work is happening more in the obliques ( eccentric work to be more technical.. ) than the transversus abdominis . G medius , thumbs up; as it needs to glue the seat to the saddle. I am a physical therapist and have been riding since a year. I have expressed my point of view of the muscle work and the position out of interest in the field and not for the sake of argument. Is there any evidence article for the muscle work explained? Just curious!

[@AmeliaNewcombDressage]

I have worked extensively with Stephanie Seheult of Advanced Physio on the muscle roles in riding. She is a doctor of physical therapy.

[@poorvatambe6218]

@@AmeliaNewcombDressage Your videos really help me a lot learning riding. Horse riding is terrific in itself! Thank you for your effort and contribution to horse riding skills

[@cindygutenberger3360]

I lean forward, and my hands go up

[@seriouspurrsahead7445]

There are some horses- for whatever reason- that are impossible to sit. They are all smaller and have jarring little forward movements.

[@cheyenneutah1569]

Very great help. But when and or how long will it take to stop legs slapping, losing stirs away, and butt slapping your poor horse for both sitting trot and canter😳😭?

[@AmeliaNewcombDressage]

I know it's hard! Dressage is a long journey for sure. It kind of depends on how often you're riding and what else you're doing outside of the barn for working out. Keep at it, it'll come!

[@cheyenneutah1569]

@@AmeliaNewcombDressage i just started and it is once a week, hopefully i can ride more often😁 starting next week🤞🙏🏼

[@judithbeint1244]

Nit so much in ordinary trot but really tricky in the lengthened/extended…

[@AmeliaNewcombDressage]

Hi Judith, my rider position course has off-horse exercises to help with flexibility and allowing for better stability in the extended trot! Take the free mini-course and see if you'd like to take the full course! www.ameliasdressageacademy.com/riderpositionminicourse/

[@AmeliaNewcombDressage]

Also, if you’d like me to send more dressage tips into your email inbox every Wednesday, you can sign up to my mailing list www.ameliasdressageacademy.com/subscribe/ (If you’re already familiar with all this and have received this before, apology for the unnecessary message, I’m being super thorough today!) I’m also on FB and IG facebook.com/amelianewcombdressage & instagram.com/amelianewcombdressage/ Also, and this is super helpful too, join Amelia’s Dressage Club on Facebook, it’s a really active and engaged community of riders and no question goes unanswered! facebook.com/groups/ameliasdressageclub/ And finally, there’s my website (for when all the social media goes down again 🤣) www.amelianewcombdressage.com/ Ok that’s the lot I promise. Have an awesome day! 🐴

[@ysbel2955]

Ciao Amelia, avrei molto bisogno di questo video ma i sottotitoli in italiano sono inibiti. E' possibile attivarli in modo da poter seguire meglio i tuoi consigli? Grazie mille!

[@AmeliaNewcombDressage]

Hey there, Sorry I don't have the ability to translate all my videos into every language at the moment. I'm doing by best to support as many people as possible. There are a few people on tiktok that translate my videos. :)

[@justynamilcarz2328]

Add transcripts, pleeeeease

[@dbsk06]

3:02 transverse abdominal

[@lthomas6773]

Why do I find it easier to sit trot without stirrups?

[@AmeliaNewcombDressage]

I think it's because when we're without stirrups we're more inclined to let the weight hang down to keep our balance! Stirrups just confuse things! Thanks so much for watching!

[@israebenelkhaite6651]

when i try to sit the trot i keep bouncing on the saddle

[@AmeliaNewcombDressage]

It takes time! Be sure you're absorbing the motion (easier said than done). Best of luck

[@melodypoli2627]

It's so HARD to explain the feel, the zone. Using GM and TA, who knew?!!

[@AmeliaNewcombDressage]

It is such a unique feeling isn't it Melody! Thanks so much for watching!

[@amandafrench8047]

Thanks for this video ladies.... Time to go to Bob & Brad" Get Your Stomach Slim & Tight in 3 Weeks- No Sit-Ups or Going to Floor" KZbin.

[@YEENS222]

Amelia can you plaese do an other vid i need it beacause i a mjust not very good at it you see

[@AmeliaNewcombDressage]

I made this one on sitting the trot! kzbin.info/www/bejne/bZjKomV9oaqUi9E You could also attend my upcoming free rider position webinar. It's all about improving your position bit.ly/3PuvPik