Lunge Lesson Plan: Lower body

Warm Up

1. Stand on two-point and stretch your calves by pushing your heel down as far as they can go. Do it on either side for a minimum of 30 seconds each.

2. Take feet out of the stirrups and do small circles with your feet. Go both ways for a minimum of 30 seconds.

3. With your feet out of the stirrups, do 3 arm circles with your right then 3 arm circles with your left. Repeat going the opposite way. Then with both arms do circles going opposite ways and then switch to the other direction.

4. Breathing work with closed eyes. First you will breathe in for two strides and breathe out for two strides. Then that number increases until you get to breathe in for 6 strides and breathe out for 8 strides.

Exercise 1

• Direct Instruction: Put your feet on the stirrups and go into two-point. While at two-point, stretch your arms to your sides like an airplane and hold your two-point. Make sure to allow your legs to stretch down and think about your balance. Once comfortable enough, pick up a trot while holding this position.

• Theory Behind Exercise: This exercise helps the rider stretch down into their heels and work on their balance at the same time. I enjoy this exercise because it makes the rider trust the horse and relax while they work. If they concentrate on their position and leg placement they will be able to feel their body more as they don’t have to think about controlling the horse. This exercise is a great way for students to see how balanced they really are and how strong they are because it is hard if you hold it for a long time

• Image: When going into your two-point, think about your heel depth and the placement of your calves on the horse.

• Demo: I will get in the position myself and show them how it should look.

• Manipulation: Hold the rider’s leg and show them what happens when their leg is too far forward or too far back. Once the rider feels the incorrect placement I will show him where the correct placement is

• Check for Understanding: What happens when you are too far forward? What happens when you are too far back?

• Muscles

  • Most of the core: For this exercise, you will be engaging most of the core which includes: Transverse Abdominis, Rectus Abdominis, Erectus Spinae, Psoas, and Iliacus. These muscles will allow your upper body to hold the desired position for a longer time and to maintain balance in the saddle

  • Deltoids: If you do the exercise correctly, your delts will burn because you are holding your arms up.

  • Gastrocnemius: You will use this muscle to hold your lower leg. It is a great muscle to develop because it helps the rider in every way as it is used to ask horses many things.

Exercise 2

• Direct Instruction: At the walk, put your arms out like an airplane and twist your body to get your left fingers to touch your right toes. Now get your right fingers touching your left toes. Be sure to keep a good leg position and think about your balance on the stirrups. If comfortable pick up a trot and repeat the exercise.

• Theory Behind Exercise: This exercise is great for lower body awareness and position. As the rider moves their upper body, it is common that their lower body follows but this will make the rider loose their balance. This movement will help the rider understand how independent the body parts have to be when riding to be able to maintain balance. It is also a great strengthening exercise because the riders will have to maintain their balance using their muscles.

• Image: Think of your leg position as your upper body leans forward

• Demo: Demonstrate using my body how they should touch opposite finger to toes.

• Manipulation: Hold riders leg as they touch their toes to show them where the leg should be as they move.

• Check for Understanding: Where would you place your legs if your horse pulls your upper body forward?

• Muscles

  • Obliques: The obliques allow the riders trunk to twist which is imperative for this exercise. While doing this exercise, the obliques will stretch and contract.

  • Hamstrings: The hamstrings will allow the rider to remain on the saddle by hugging the horses body and maintain the body in balance.

  • Gastrocnemius: These muscles will help the rider maintain a proper leg position while their upper body moves.

Exercise 3

• Direct Instruction: Place your hands on your hips like a power pose. Drop your stirrups at the walk and hold a two point for 30 seconds. Think about your leg placement and your heel. Pick up a sitting trot without stirrups and when you feel ready, start posting. Concentrate on your body, how everything works together and especially where your leg is.

• Theory Behind Exercise: This is a very good strengthening exercise for the lower body. The rider has to use many muscles in their body to post without stirrups and it will give the rider a complete work out. Not only does it work your riders muscles but this exercise will also help them balance correctly on the horse because they wont have access for their hands to balance, it will all fall on their body and strength.  

• Image: Think about your center of balance and your leg placement as you are getting tired. Don’t let the position get sloppy.

• Demo: Stand next to the rider and show them where the balance comes from in their body and how to position the leg on this exercise.

• Manipulation: Grab the riders leg and show them where it should stay in reference to the stirrup and how the heel should still be low.

• Check for Understanding: Do you feel your balance improve after the exercise?

• Muscles

  • Hamstrings: The rider will need to use their hamstrings to elevate themselves from the saddle and to bring themselves back without falling on the horses back.

  • Core: The entire core which is made up of many muscles mentioned before, will allow the rider to stabilize themselves in the saddle. This is very important to maintain their balance.