Deepen your seat and refine your leg aids.

If this big group of muscles around the area of your hips has become tight it can cause a tendency to ‘grip’ with your thighs when you are in the saddle. This prevents you from achieving a deep seat.

Tension in these muscles can also make it difficult for you to use your legs independently of your core. In that situation you will struggle to produce clear and accurate leg aids. Communication with your horse could be improved when you release this tension.

The internal hip rotators are on the inside of the hip and thigh and this is where you should feel the contraction as you raise your knees, and the release as your knee drops outwards.

The external hip rotators are on the outside of the hip and this is where you should feel the contraction as you lift your knees, and the release as your knees lower down.