How to Keep Your Feet From Going Home in the Stirrups
This rider’s foot has ‘gone home’ in the stirrup, so she is going to bounced in the saddle.
Want to stop bouncing in the saddle? Then fix your foot position in your stirrups.
No matter whether you are riding Dressage, Hunter/Jumper, or Western, it is crucial that your feet remain balanced in the stirrups to avoid bouncing in the saddle. That means the bar of the stirrup rests against the BALL of your foot, not the arch. When positioned this way, your ankle serves as a flexible shock absorber, allowing your legs and seat to move freely with your horse's movement. Here is what proper placement looks like for dressage, jumping, and western:
No matter whether you are riding Dressage, Hunter/Jumper, or Western, it is crucial that your feet remain balanced in the stirrups to avoid bouncing in the saddle. That means the bar of the stirrup rests against the BALL of your foot, not the arch. When positioned this way, your ankle serves as a flexible shock absorber, allowing your legs and seat to move freely with your horse's movement. Here is what proper placement looks like for dressage, jumping, and western:
Far left Photo by Cappy Jackson Adapted from Equisearch.com Other photos from Google Image Search, Labeled for Reuse
In contrast, the lead photo in this article shows a rider whose foot has "gone home" in the stirrup. Notice how the stirrup is positioned under the arch of the foot. This prevents the ankle from flexing freely. This kind of position can readily result in ankle and knee injuries. It also causes the rider to brace her lower back so that she bounces in the saddle. That in turn will cause her to put a death grip on the reins to keep from falling off the horse, thereby harming her horse's mouth.
WHY YOUR FOOT ‘GOES HOME’ IN THE STIRRUP
There are many gimmicks on the market that are supposed to prevent your foot from sliding home like this. But here is the reason it happens:
Your horse is pulling or tipping you forward in the saddle.
In order to keep your foot in the proper position, you whole body needs to be aligned and in balance. Look at the photos above and notice how the riders shoulder, hips, and ankles are all aligned. No matter what the horse does, the rider's core muscles and balance allow her to maintain that position. So her foot stays where it is supposed to be.
In English riding, it is necessary to maintain a contact with the horse's mouth. A rider who is not balanced in her seat tries to balance herself on her horse's mouth by keeping too firm a contact. The horse with brace right back onto the rider. Compare the size of your horse's neck to the size of your arms. Who do you think is going to win that one? Yep, your horse. He will pull you forward in the saddle, and your foot will slide home.
The same thing will happen even if you don't try to maintain contact with your horse's mouth but your horse is built "downhill", with croup higher than withers. This formation allows the rider to slide forward in the saddle, including her legs. As a result, her foot slides forward in the saddle. All young horses start out this way. A large part of training is aimed at shifting the horse's weight back toward the haunches and hocks, thereby lifting the forehand. The horse becomes more balanced that way.
HOW TO FIX THE PROBLEM
The best way to prevent your foot from sliding home in the stirrup is to work on your own balance. The first place to start is your core muscles--your abs and back. That area MUST be more center of balance or your horse will always be in control of you rather than the other way around. I recommend Pilates for building a strong core.
WHY YOUR FOOT ‘GOES HOME’ IN THE STIRRUP
There are many gimmicks on the market that are supposed to prevent your foot from sliding home like this. But here is the reason it happens:
Your horse is pulling or tipping you forward in the saddle.
In order to keep your foot in the proper position, you whole body needs to be aligned and in balance. Look at the photos above and notice how the riders shoulder, hips, and ankles are all aligned. No matter what the horse does, the rider's core muscles and balance allow her to maintain that position. So her foot stays where it is supposed to be.
In English riding, it is necessary to maintain a contact with the horse's mouth. A rider who is not balanced in her seat tries to balance herself on her horse's mouth by keeping too firm a contact. The horse with brace right back onto the rider. Compare the size of your horse's neck to the size of your arms. Who do you think is going to win that one? Yep, your horse. He will pull you forward in the saddle, and your foot will slide home.
The same thing will happen even if you don't try to maintain contact with your horse's mouth but your horse is built "downhill", with croup higher than withers. This formation allows the rider to slide forward in the saddle, including her legs. As a result, her foot slides forward in the saddle. All young horses start out this way. A large part of training is aimed at shifting the horse's weight back toward the haunches and hocks, thereby lifting the forehand. The horse becomes more balanced that way.
HOW TO FIX THE PROBLEM
The best way to prevent your foot from sliding home in the stirrup is to work on your own balance. The first place to start is your core muscles--your abs and back. That area MUST be more center of balance or your horse will always be in control of you rather than the other way around. I recommend Pilates for building a strong core.
HERE ARE SIMPLE STEPS TO DEVELOP A SECURE SEAT. The simple steps can make a world of difference in improving your riding, no matter what type of riding you do.
While you are building your power core and balanced seat, I also recommend these devices.
This device allows you to gently stretch your Achilles tendon so your ankle is more flexible. Most of us wear shoes with heels, so our calves are used to contracting in order to raise the heel rather than lower it the way one needs to when riding.
These stirrups are hinged so that they flex with your ankle as you ride. That helps you stay balanced. This can really help even the most advanced riders develop stronger and more flexible legs.
While you are building your power core and balanced seat, I also recommend these devices.
This device allows you to gently stretch your Achilles tendon so your ankle is more flexible. Most of us wear shoes with heels, so our calves are used to contracting in order to raise the heel rather than lower it the way one needs to when riding.
These stirrups are hinged so that they flex with your ankle as you ride. That helps you stay balanced. This can really help even the most advanced riders develop stronger and more flexible legs.
 
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Happy Riding!
Copyright Denise Cummins, PhD 9/8/2015; Updated Jan 23, 2020; Updated June 16, 2024
The Thinking Equestrian
Copyright Denise Cummins, PhD 9/8/2015; Updated Jan 23, 2020; Updated June 16, 2024
The Thinking Equestrian
