I have SO much trouble with keeping my legs back while riding horses. I am always in a chair seat, and feel like an extremely bad rider because of it. I have a lot of leg muscle, but just can't get them back! Do you have any advice?

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Get some lunge lessons - that is the quickest way. Do exercises such as putting your knees up in front of the horse's withers so they are touching. You will feel two boney lumps at the back of your pelvis.

Let your legs hang long and keep feeling those seat bones.

Then grasp one or both ankles (both is best but you do need to be on the lunge) and bring your feet as far up to your seat as you can to pull your thigh muscles and bring your knees back. Then let the legs hang long again - thinking about trying to touch the horse's stifles with your heels.

Near the end of the lunge lesson take back your stirrups. You will probably (if you have done enough work) need to lengthen the leathers. Keep feeling those seat bones.

Chair seat is very hard on the horse's back and you are unlikely to be moving with the horse.

Keep feeling those seat bones. If you lose them go back to knees in front of the saddle.

Riding instructor

I found this:
One of the most common problems is known as the 'chair position'. This is when the lower leg comes forward. All lower leg problems come from having an insecure seat. This position causes problems as you can easily get 'behind' the movement of your horse which causes you to tip backwards and grip up with your legs. Riders with this position have too much weight on their seat bones.

Solutions:

CAUTION! As a general caution do not attempt to do any of the following exercises if you suspect a lower back problem. Consult your doctor first.

Firstly, take away the stirrups by crossing them over the saddle in front of you. Then wiggle around in the saddle to feel all the three points, the seat bones and pubic bone.

Rock forwards and backwards until you find a comfortable place and the pelvis feels upright.

Circle the ankles towards the horse. This exercise really helps relax the hip at the top.

Try swinging one leg forwards and the other backwards, keeping the toes in and the heels out, so as not to kick your horse.

Hold the front of the saddle with one hand and with the other grab an ankle and stretch your knee to the floor. This strengthens and opens the hips and pelvis. Hold this position for thirty seconds. Relax and then repeat with your other leg.

Here's another exercise to try. Hold both reins in one hand, bring both legs up to the top of the saddle and then push both legs back down towards the hocks of the horse, without tipping forward! This will stretch your hip flexors. Relax and repeat this exercise several times.

Step 4: Correcting lower leg problems
Another major rider error is a 'wobbly 'lower leg problem. This is when the lower leg swings loosely backwards and forwards. This will cause the rider to tip forward in a see-saw effect, onto the pubic bone. The knees will also 'grip up'. This can cause tension in the lower back, and impedes the horse's movement. There should never be tension in the knees. The only time you need to grip is when jumping or galloping. So we need them relaxed.

Solutions:

With the stirrups taken away, stretch your legs pointing your toes to the floor and then level your heel with your toes. This helps to stretch the leg longer.

Take your legs away from the horse's side and then place them gently back on. Repeat this movement several times.

Pretend your riding a bicycle and cycle really fast! This loosens the entire leg and again helps to stretch it down and lengthen it. Try this exercise whilst moving and whilst static.

Step 5: Correcting upper body problems
There are several upper body problems that come from tension or bad posture. The head needs to be relaxed and straight. Tension in the head and neck is a major problem. If the neck strains forwards it will unbalance the entire body.

Another common fault is rounded shoulders which lead to a slouched back. This is when the rider takes the horse's movement through the upper body and not as we would wish through the small of her back. The alignment of the torso should come from the correct alignment of the spine.

Solutions:
To release some of the tension, drop your head to the chest and then look up. Tip your head to the left, then to the right. Drop your head to the chest and then look ahead. Now repeat again - chin to chest, tip to the left, then to the right, chin down, then head up. Now your head should be aligned, by keeping it straight but relaxed. Repeat this exercise several times.

Circle one arm backwards with the chest and shoulders open, loosening any tension in the shoulders. Stretch up from the waist and breathe in on the way up and out on the way down. Circle your arm several times then repeat with the other.

We need to lift up the diaphragm, which is just under the rib cage, to correct the slouched back. Begin by stretching both arms outwards. Then, stretch upwards as if climbing a ladder, with the right arm, then the left and continue, remembering to breathe as well! Repeat this exercise a few times.

TIP! Have a friend hold your horse whilst doing these exercises.

Step 6: Correcting hip problems
Hip problems such as sitting crookedly, come from the pelvis, with one hip collapsing.

Solutions:
To help to correct this, the rider needs to firstly find the three points of their pelvis, by sitting on their hands and wiggling to feel their seat bones. This will help to distribute their weight evenly.

If your tendency is to collapse to the right, look over your right shoulder to the horse's tail, then look ahead. The hips instantly become more square on. If you tend to collapse to the left then look over your left shoulder.

With the stirrups crossed and reins in the outside hand, bring the knees up and then put the legs against your horse. Pull away the flat of the inner thigh from behind. This really helps to deepen your seat.

Step 7: Correcting hand problems
Problems with the hands such as uneven and insecure contact wit