I need help posting without stirrups. I see videos of riders doing it and it looks so easy but I can’t get my butt out of the saddle without pushing with my hands on the pommel. I guess I need better leg strength? What are some good exercises I can do at home?
My initial thought was “Just do it”. Can’t build up the muscles if you don’t work them out. But, if you really can’t even get out of the saddle without stirrups yet, then I’d recommend doing trot sets (start small, build up to longer) in two-point. That will allow you to keep your stirrups, but requires a lot of muscle to stay up, balanced, and with your horse’s motion.
[QUOTE=talkofthetown;7356852]
My initial thought was “Just do it”. Can’t build up the muscles if you don’t work them out. But, if you really can’t even get out of the saddle without stirrups yet, then I’d recommend doing trot sets (start small, build up to longer) in two-point. That will allow you to keep your stirrups, but requires a lot of muscle to stay up, balanced, and with your horse’s motion.[/QUOTE]
I do trot sets in two-point fine in my lessons.
Maybe squats and calf lifts? It is a similar motion to posting. All over leg and ab strength will never hurt though.
Not just legs but core strength as well. Hovers/planks (static), you can alternate lifting one arm and one leg, opposite leg at the same time etc. Squats and you can add a plate or tube overhead to active through your core more while working the legs and glutes.
You really want to ensure you are balancing the muscle groups so maybe a conditioning DVD or if you go to a gym try a class?
[QUOTE=Jhein12;7356889]
I do trot sets in two-point fine in my lessons.[/QUOTE]
probably not enough. By trot sets, hold your two point without your hands on their neck for 5 minutes. Then do 2 five minute sets then 3. Then shorten your stirrups even more and repeat.
And agree with more core strength exercises off the horse.
are you sure you post correctly WITH stirrups? if you can’t do it without stirrups, I’d guess not.
any videos of you posting the trot for critique?
Try posting up for two beats, down for one beat.
I would second that perhaps you are posting pushing on your stirrups instead of using your core to pull you into a post. If you’re posting correctly with stirrups it shouldn’t change much without them. It’s a little harder but not much. Do you feel like when you post you are pushing off your stirrups?
You can also try dropping one stirrup to see if you can continue to post. Drop one stirrup, post for a count of six, find that stirrup without stopping, drop the other stirrup, post for a count of six, etc., etc.
The exercise that Laurierace gave you is great for testing and building leg strength. Once you can sit one and stand two, try to sit two and stand three. It takes great core and leg strength to do that one, without falling backward on the third stand. 
Use a neck strap, just in case.
I also agree with working up to 5 minute sets of two point, using no hands.
It’s not easy, if you’re watching people and it looks easy-they have probably had quite a bit of practice. My old eq trainer had me do laps after my lessons. First it was two point laps, then that progressed to posting without stirrups. Eventually she had me attempting two point without stirrups… Not so good at that…
I agree with the poster that said start doing trot sets in two point, also whoever mentioned dropping alternate stirrups and picking them back up without stopping. Those are great exercises!
Try two-point without stirrups also.
You won’t be good at it at first. There are a lot of hours involved both in terms of strength and in training your muscles to do the right thing. You have to be willing to flop around some.
Another exercise is to get one of those exercise balls and put it between your ankles or calves and practice squeezing it. Even an ordinary ball (like a soccer ball) can be used.
I do a ton of squats–with cross bands, static weights, pressing up weights over my head as I come up. In addition I would do things that not only build core strength but utilizes that core strength in a whole body movement. (Having strong ads is worthless if you don’t have everything else in place to actually USE them.) Romanian Dead Lifts. Turkish Get Ups.
I would be careful about “squeezing” exercises off the horse. What you don’t want to develop is a knee pinch.
I was just thinking on this more. When I drop my stirrups I always sit quietly first until I really have the tempo and my balance. Then I begin posting. If I went straight to posting I would probably have a hard time. Great strengthening advice above and if you’re not already, bring him down to a slower trot and just sit quietly and find your groove. Then give it a go. Just use your hips, thighs and stomach to pull your hips up towards his ears. See if that helps along with strengthening!
[QUOTE=wendy;7356979]
are you sure you post correctly WITH stirrups? if you can’t do it without stirrups, I’d guess not.
any videos of you posting the trot for critique?[/QUOTE]
No videos but maybe I can get someone to video tape me.
[QUOTE=Keg-A-Bacchus;7357124]
I would second that perhaps you are posting pushing on your stirrups instead of using your core to pull you into a post. If you’re posting correctly with stirrups it shouldn’t change much without them. It’s a little harder but not much. Do you feel like when you post you are pushing off your stirrups?[/QUOTE]
I think I must be pushing off of the stirrups!!
What is your horses trot like? Smooth or bouncy?
If your horses trot is bouncy, then the solution is much easier. Allow the natural bounce in the horses stride to push you out of the saddle And then let yourself settle. That way your legs are not initiating the “up” motion, your body is just controlling it. That is actually what is normally happening with those who post without stirrups. They are using the horse to do most of the work.
If your horses trot is smooth, it is a bit harder. My advice would be to try not to post too high. To begin with only come a half inch out of the saddle as you try to build up strength. You will be able to post bigger once your stronger but now keep it small.
[QUOTE=Tootsie;7357517]
What is your horses trot like? Smooth or bouncy?
If your horses trot is bouncy, then the solution is much easier. Allow the natural bounce in the horses stride to push you out of the saddle And then let yourself settle. That way your legs are not initiating the “up” motion, your body is just controlling it. That is actually what is normally happening with those who post without stirrups. They are using the horse to do most of the work.
If your horses trot is smooth, it is a bit harder. My advice would be to try not to post too high. To begin with only come a half inch out of the saddle as you try to build up strength. You will be able to post bigger once your stronger but now keep it small.[/QUOTE]
I don’t have a horse I’ve just started taking lessons again at an eventing barn. I ride a different horse almost every lesson just depending what we are doing. I try to let the horse push me out of the saddle as that is what my instructor is saying but I’m still not getting it 
[QUOTE=Jhein12;7357630]
I don’t have a horse I’ve just started taking lessons again at an eventing barn. I ride a different horse almost every lesson just depending what we are doing. I try to let the horse push me out of the saddle as that is what my instructor is saying but I’m still not getting it :([/QUOTE]
I’m interpreting this as you’ve just recently started riding again? Or at least riding regularly? This might be your answer…your “riding muscles” are just weak in general, give it time and lots of hard work and you’ll get there 
[QUOTE=talkofthetown;7358432]
I’m interpreting this as you’ve just recently started riding again? Or at least riding regularly? This might be your answer…your “riding muscles” are just weak in general, give it time and lots of hard work and you’ll get there :)[/QUOTE]
Yes I’ve just started again but I have a lesson every Friday for about 2 months now. I wish I could go more often but that is what my schedule and budget allows.
