My Trainer Complains That I Sit In A Forked Seat. How Can I Correct This?
Does your trainer say that your dressage problems stem from your sitting in a ‘forked seat’? If so, this is why you do and how you can correct it.
Women Tend to Sit on Our Crotches
Women tend to have more of an arch (inward curve toward the belly) in the lumbar area of the back than men, and some women dramatically so due to the way they stand and sit. I used to have this problem. "Sitting deep" in the saddle was a real problem for me because I essentially sat on my crotch, which made sitting the trot was very painful.
An arched back is called an anterior pelvis position. We want to strive to gently flatten our backs to achieve a neutral pelvis position. Here is a photo that shows the difference between the two, and a photo that shows a woman sitting with an arched back. She is sitting on her crotch, not her seat bones.
Women Tend to Sit on Our Crotches
Women tend to have more of an arch (inward curve toward the belly) in the lumbar area of the back than men, and some women dramatically so due to the way they stand and sit. I used to have this problem. "Sitting deep" in the saddle was a real problem for me because I essentially sat on my crotch, which made sitting the trot was very painful.
An arched back is called an anterior pelvis position. We want to strive to gently flatten our backs to achieve a neutral pelvis position. Here is a photo that shows the difference between the two, and a photo that shows a woman sitting with an arched back. She is sitting on her crotch, not her seat bones.
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How to Correct A Forked Seat
1. Invest in a comfort twist saddle--the ones that are designed for a female pelvis.
Back in the day, the only dressage saddles available were designed for men, whose pelvises are very deep and narrow. The female pelvis is wide and shallow. Saddles were introduced in the 1980's with something called a "comfort twist": The seat was a little deeper and wider, making it far more comfortable for women.
2. Gently flatten your back and strengthen your abs.
Pilates exercises are good for this. Lie on your back on the floor with your knees bent slightly, and put a hand under your lumbar (lower) back. There should be space between your back and the floor, but not a lot. Gently press your lower back to the floor while tightening your abs and rolling your pelvis under you (as though you are pulling your hip bones up toward your rib cage.
Another good one is to stand, roll your pelvis under slightly, and place your ankle above the knee of the opposite leg. Then stretch up tall a bit. You will feel your lower back stretch and flatten.
1. Invest in a comfort twist saddle--the ones that are designed for a female pelvis.
Back in the day, the only dressage saddles available were designed for men, whose pelvises are very deep and narrow. The female pelvis is wide and shallow. Saddles were introduced in the 1980's with something called a "comfort twist": The seat was a little deeper and wider, making it far more comfortable for women.
2. Gently flatten your back and strengthen your abs.
Pilates exercises are good for this. Lie on your back on the floor with your knees bent slightly, and put a hand under your lumbar (lower) back. There should be space between your back and the floor, but not a lot. Gently press your lower back to the floor while tightening your abs and rolling your pelvis under you (as though you are pulling your hip bones up toward your rib cage.
Another good one is to stand, roll your pelvis under slightly, and place your ankle above the knee of the opposite leg. Then stretch up tall a bit. You will feel your lower back stretch and flatten.
3. Check your sitting position to ensure that you are sitting on your seat bones, not your crotch.
If you don't know where your seat bones are, do this: Sit on a hard flat surface, like a coffee table. Flatten your lower back by rolling your pelvis under you, and then arch your back by sticking your bottom out behind you. As you do this, you will alternately find yourself sitting on your back pockets (as you flatten your back), then on your seat bones (as you relax your back), then on your crotch (as you arch your back). Do this a few times until you are very certain when you are sitting on your seat bones. That is a balance, flexible seat, and it is how you should be sitting in the saddle.
Opening Photo Credit: Creative Commons
Photo #1 Credit: phfitness.com
Photo #2 Credit: Essential Somatics
If you don't know where your seat bones are, do this: Sit on a hard flat surface, like a coffee table. Flatten your lower back by rolling your pelvis under you, and then arch your back by sticking your bottom out behind you. As you do this, you will alternately find yourself sitting on your back pockets (as you flatten your back), then on your seat bones (as you relax your back), then on your crotch (as you arch your back). Do this a few times until you are very certain when you are sitting on your seat bones. That is a balance, flexible seat, and it is how you should be sitting in the saddle.
Opening Photo Credit: Creative Commons
Photo #1 Credit: phfitness.com
Photo #2 Credit: Essential Somatics
As long as you’re here, check these out:
Why It Hurts to Sit in Your Saddle
Practical Tips to Improve Your Dressage Riding and Scores
Equestrian Products That Make Your Riding and Horse Care Easier and Better!
Three Secrets To A Secure Seat
How Do You Fit A Saddle?
Why You Can't Feel Your Seat Bones in the Saddle
Happy riding!
Copyright Denise Cummins February 3, 2016; updated Jan 23, 2020; updated June 5, 2024
The Thinking Equestrian
