English
Posting trot is a foundational riding technique that helps riders move in rhythm with the horse’s two-beat trot. By rising and sitting with the horse’s diagonal movement, the rider can reduce the bounce of the trot and create a smoother, more comfortable ride.
Although it is often introduced early in a rider’s education, posting trot is more than a beginner skill. When performed correctly, it can help reduce jarring forces on the horse’s back, support a steady rhythm, and improve the rider’s balance, coordination, and feel through their seat.
Riders learning to ride, refining their equitation, or returning to the saddle after time away can all benefit from focusing on an effective posting trot. Understanding how the movement works also helps riders avoid common mistakes, such as rising too high, bracing through the legs, or relying on the reins for support.
Keep reading to learn what posting trot is, how it works, how to teach and learn it, common mistakes to avoid, and exercises that can improve skill and confidence in the saddle.
Posting Trot
Posting trot, also referred to as rising trot, is a foundational riding technique in which the rider rhythmically rises and sits in sync with the horse’s two-beat trot gait.
Rather than remaining seated for the entire trot or standing in a two-point position, the rider alternates between a light rise and a controlled return to the saddle. [1]
This movement aligns with the horse’s natural rhythm and reduces the physical impact on both horse and rider. While primarily associated with English riding disciplines such as dressage, eventing, and hunter/jumper, posting trot is increasingly used across Western riding and recreational trail riding as well. [1]
Riders across disciplines recognize its value for improving comfort, enhancing communication, and supporting the horse during prolonged or energetic trotting.
What's your top priority with your horse's health?
What's your top priority with your horse's health?
History of Posting Trot
The origins of posting trot trace back to England, where it was developed by postboys, the riders tasked with delivering mail on horseback before the advent of mechanized transport. These riders often traveled long distances on horses that trotted briskly between stations. [1]
Sitting the trot for hours proved exhausting and uncomfortable, while standing continuously led to fatigue. The solution was to alternate between sitting and standing in a rhythmic rise-and-sit pattern.
This practical adaptation allowed postboys to conserve energy and remain more comfortable during long hauls. Over time, it became the structured technique known today as posting. [1]
Mechanics of Posting Trot
Understanding the horse’s natural gaits can help riders better understand the posting trot. Horses move in four primary gaits, and each gait has a unique rhythm, speed, and pattern of footfalls.
The four horse gaits are: [2]
- Walk: The walk is a four-beat gait in which each leg moves independently in sequence. It is the slowest and most stable gait and is often used for warm-up and cool-down.
- Trot: The trot is a two-beat, diagonal gait in which opposite pairs of legs move together – left hind with right fore, and right hind with left fore. This gait is symmetrical and has a moment of suspension between beats.
- Canter: The canter is a three-beat gait with a distinct rhythm and a moment of suspension. It is smoother than the trot but more complex to learn.
- Gallop: The gallop is the fastest gait, with four beats and a longer suspension phase. It is commonly associated with racing and high-speed travel.
The trot is the gait most associated with posting. Its diagonal footfall pattern and moment of suspension create a bouncy movement that can be uncomfortable for novice riders. Posting offers a solution by syncing the rider’s body with the horse’s rhythm.
Variations of the Trot
The trot is an active, medium-speed gait characterized by a two-beat rhythm and a moment of suspension between strides. As a diagonal gait, the horse moves its legs in diagonal pairs: left hind with right fore, and right hind with left fore.
This creates a symmetrical, cadenced motion that is essential in most riding disciplines, from dressage and jumping to endurance and trail riding. [2]
There are different variations of the trot, including: [2]
- The working trot: Is forward and rhythmical, making it useful for warm-up and basic training
- The medium trot: Shows more ground cover and expression without quickening the tempo
- The collected trot: Features shorter, elevated strides with more weight carried behind
- The extended trot: Displays maximum reach and suspension, requiring strength, balance, and engagement from the hindquarters
Rhythm & Balance
To understand posting, it helps to first understand the nature of the trot itself. The trot is a two-beat, diagonal gait in which the horse’s legs move in opposing pairs: the left hind moves with the right fore, and the right hind moves with the left fore. [1]
As one diagonal pair leaves the ground, the other lands, creating a springy motion that naturally lifts the rider upward and slightly forward with each step. If a rider tries to sit this motion without preparation or support, they may bounce uncomfortably in the saddle. This can disrupt the horse’s rhythm, contribute to discomfort through the back, and make it harder for the rider to maintain control and coordination. [1]
Posting allows the rider to work with the horse’s natural impulsion rather than against it. In a correct post, the rider rises slightly from the saddle as the horse’s inside hind and outside foreleg push off the ground. The rider remains briefly elevated through the suspension phase, then returns softly to the saddle as those legs land. The process repeats in a smooth, controlled rhythm. [1][3]
Riders should not exaggerate this movement by “standing up” in the stirrups. Instead, the hips should move forward and upward in response to the horse’s push, then back and down as the rider sits. A properly fitted saddle and appropriate stirrup length can make this movement easier to learn and maintain. [3][4]
A common beginner mistake is to interpret posting as a strictly vertical movement, or simply “up and down.” While this description is common, it can lead riders to overemphasize the rising phase, push too far out of the saddle, or lose balance. A more accurate way to think about the movement is forward and back. [3][4]
As the horse propels the rider forward with each step, the hips naturally swing forward and slightly upward. During the sitting phase, the hips return back and down toward the deepest part of the saddle.
Focusing on this forward-and-back movement helps riders develop a more fluid, balanced posting technique. It also encourages proper use of the hip joints and abdominal muscles instead of stiff-legged standing or arm-braced pushing. [1][3][4]
Coordinated Timing
Successful posting requires coordination with the horse’s gait. Each rise and sit must correspond with the correct phase of the horse’s stride. [4]
When posting on the correct diagonal, the rider rises as the horse’s outside foreleg and inside hind leg move forward. This helps lighten the load on the inside hind limb, which plays an important role in balance and impulsion during turns and circles. [1][4]
Posting correctly and in time with the horse can enhance communication, improve performance, and create a smoother, more harmonious ride. This coordination also supports clearer rider aids, especially as riders begin working on more complex figures and transitions. This makes learning and refining the posting trot one of the most valuable skills for riders of all levels. [1][4]
Benefits of Posting Trot
Posting trot benefits the horse and rider in different but connected ways. For the horse, the value comes from reduced impact, improved rhythm, and more consistent rider timing. For the rider, posting builds the coordination and physical awareness needed for more advanced work.
Benefits of posting trot for the horse include: [1][5]
- Spinal relief: Posting distributes the rider’s weight more gently than sitting, which may be particularly beneficial for young or sensitive horses.
- Encourages swing: A relaxed, rhythmic posting trot can help the horse’s back swing and engage more freely.
- Muscle symmetry: When the rider switches diagonals regularly, posting supports more even development of the horse’s hindquarters.
- Gymnastic development: Sitting at the right moment allows the rider to influence the thrust phase of the horse’s inside hind, improving strength and engagement.
These effects are especially relevant in flatwork and conditioning programs.
Benefits of posting trot for the rider include: [1][6]
- Comfort and endurance: Posting is less physically demanding than sitting the trot and less tiring than standing continuously through the trot.
- Balance and rhythm: It teaches riders how to move with the horse rather than against the motion.
- Core strength and coordination: Posting builds strength and body awareness, especially in the hips, lower back, and abdominal muscles.
- Aid timing: Posting diagonals train riders to feel the horse’s gait and apply aids more effectively.
Together, these benefits make posting trot a practical bridge between early riding skills and more refined communication under saddle.
By understanding the mechanics of the gait, learning to feel the correct diagonal, and practicing balance and centering both on and off the horse, riders can transform the posting trot from a bouncy frustration into a rhythmic, balanced conversation with their horse.
How to Learn Posting Trot
Most riders learn to post early in their riding education, though the quality of instruction and depth of explanation can vary. The process involves developing coordination, rhythm, and a feel for the horse’s movement.
1) Start with the Feel
Before using stirrups, it can be helpful to practice on a bareback pad or in a saddle without stirrups to get a sense of how the horse’s motion naturally lifts the rider. With assistance from a handler on the ground, the rider can focus on timing their movement with the horse’s bounce, rising as the horse lifts them and sitting softly as they descend. [1][4]
This early work helps riders develop feel before force. Instead of pushing up with the feet or pulling on the reins, the rider learns to follow the motion created by the horse. [1]
2) Find the Diagonal
Correct posting also involves using the correct diagonal. On a circle, the rider should rise as the horse’s outside front leg and inside hind leg move forward. This supports the horse’s balance and encourages proper engagement. [3][4]
Riders can learn to identify the correct diagonal by watching the horse’s outside shoulder or, more skillfully, by feeling the drop in their seat bone that corresponds with the inside hind leg’s movement. Over time, this develops into body awareness and timing rather than a habit of looking down. [4]
3) Introduce Stirrup Work
Once stirrups are introduced, riders typically begin practicing at the halt or walk, rising and sitting slowly to feel the mechanics. The key is to keep the knees slightly bent and avoid locking the joints. [1][3]
Proper stirrup length also matters. Longer stirrups reduce the height a rider can post but may offer more stability, while shorter stirrups increase the range of movement and require more control. Riders should aim for a position that supports balanced alignment without tiring the legs excessively. [1]
Common Rider Mistakes When Posting Trot
Many riders initially struggle with posting trot because of misconceptions about body mechanics or tension in the body.
- Over-posting: Rising too high or too forcefully can disrupt balance and timing.
- Leaning forward or back: Some beginners think rising requires leaning forward and sitting requires leaning back, which can cause swinging and instability.
- Stiff joints: Locking the knees or ankles reduces shock absorption and can lead to jarring landings.
- Incorrect diagonals: Always posting on the same diagonal, especially on trail rides, may contribute to uneven muscle development in the horse.
- Using the arms for lift: Pulling on the reins or pressing heavily through the hands can interfere with rein aids and balance.
These errors often reflect tension, poor alignment, or uncertainty about how the posting motion should feel.
Exercises to Improve Posting Trot
Targeted exercises, both in and out of the saddle, can improve a rider’s ability to post with ease, rhythm, and correct form. These exercises help develop body awareness, balance over the center of gravity, and proper use of the hips and legs.
Practicing them regularly builds the muscle memory needed for confident posting. In addition, incorporating specific exercises for equestrians into your weekly routine can help build strength, mobility, and coordination in the saddle.
These exercises can be adapted to the rider’s experience level and the horse’s training stage. The goal is not to make the post bigger, but to make it quieter, better timed, and more balanced.
Table 1. Posting trot exercises for riders
| Exercise | Best for improving | How it helps |
|---|---|---|
| Chair exercises |
|
|
| The box drill |
|
|
| Bareback or stirrupless work |
|
|
| Posting one step at a time |
|
|
| Diagonal switch drills |
|
|
Chair Exercises
The pattern of chair exercises mimics what should happen in the saddle and helps retrain the rider’s perception of the standing-sitting sequence.
Follow these steps to perform this exercise: [1][3]
- Using a straight-backed chair or stool, sit with your feet flat and spaced as they would be in the stirrups.
- Slowly stand and sit, paying attention to your body’s natural movement.
- As you rise, your upper body naturally inclines slightly forward from the hips, and your torso straightens.
- As you sit, your hips reach back and your seat bones return toward the chair while you stay centered over your base of support.
The Box Drill
This exercise improves lower-body control and centering while also strengthening vertical alignment and hip articulation for a smooth, balanced post.
The box drill exercise follows these steps: [1][3]
- Place your knees and toes against a box or chair base to simulate stirrup alignment.
- From a light standing position, move your hips forward and up while keeping your lower legs still.
- Then move your hips back and down while continuing to keep your lower legs still.
The goal is to isolate the hips and core while avoiding compensation from the knees, ankles, or arms.
Bareback or Stirrup-Free Work
This exercise helps riders internalize the natural timing of the trot and develop true feel.
To perform bareback or stirrup-free work: [1][3]
- With the assistance of a ground handler, ride at the trot on a bareback pad or in a saddle without stirrups.
- Lightly place your hands on the horse’s withers.
- Allow the horse’s motion to guide your rising and sitting.
- Avoid gripping with the thighs, which can lock the hips and disrupt balance.
Posting One Step at a Time
This exercise builds precision and balance without relying on momentum. To post one step at a time: [1][3]
- Begin by posting for just one stride, then returning to half-seat or standing.
- As you improve, increase to two, three, or more strides while maintaining control and alignment.
Diagonal Switch Drills
Practice changing your diagonal intentionally by sitting two beats during transitions between arena figures, such as serpentines, circles, and loops. This reinforces awareness and teaches riders to feel for the correct diagonal rather than relying on sight alone. [1][3]
When to Use Posting Trot
Posting is used strategically depending on the horse’s age, training level, and the rider’s goals. It is especially useful when the rider wants to maintain rhythm while reducing concussion through the horse’s back and the rider’s body.
Posting trot can be helpful for: [1][5][7]
- Young or green horses: Posting reduces the burden on the horse’s back and can encourage relaxation and swing in the gait.
- Warm-up and cool-down: Rising trot can help loosen the horse’s back muscles during warm-up and maintain softness during cool-down. These phases are part of a complete schooling session, along with progressive warm-up and cool-down routines.
- Extended trotting: During long periods of trot work, posting can reduce fatigue for both horse and rider.
- Transitions and balance training: Some exercises, such as leg-yielding or transitions to canter, benefit from strategic posting. For example, a rider may time the sitting phase to influence the outside hind for the canter aid.
- Rider development: Posting helps beginner riders develop rhythm, core strength, and balance before learning to sit the trot.
Because posting affects both horse and rider, it should be used thoughtfully as part of the overall training plan rather than as a mechanical habit.
Frequently Asked Questions
Here are some frequently asked questions about posting trot:
Posting trot is a riding technique where the rider rises and sits in rhythm with the horse's two-beat trot. Instead of sitting through every stride, the rider allows the horse's movement to lift them slightly out of the saddle, then returns softly as the next beat lands. This helps reduce bounce, improve comfort, and support a smoother rhythm for both horse and rider. Posting trot is also called rising trot.
Posting trot is called posting because the technique is believed to have originated with English postboys who delivered mail on horseback. These riders often traveled long distances at the trot and needed a way to reduce fatigue and discomfort. By alternating between rising and sitting, they could stay more comfortable than if they sat the trot continuously or stood the whole time. Over time, this practical riding method became the structured technique known as posting.
Posting trot works by matching the rider's body movement to the horse's diagonal trot rhythm. In the trot, the horse moves opposite pairs of legs together, creating a springy motion that naturally lifts the rider. A correct post is not a large up-and-down movement, but a controlled forward-and-back motion through the hips. The rider rises lightly with the horse's thrust and returns softly to the saddle without bracing, bouncing, or pulling on the reins.
The correct diagonal when posting trot means rising as the horse's outside front leg and inside hind leg move forward. This timing helps support the horse's balance, especially on circles and turns, because the inside hind leg plays an important role in balance and propulsion. Riders often learn to check the diagonal by glancing at the horse's outside shoulder. With practice, riders can also learn to feel the correct diagonal through their seat instead of looking down.
Riders change diagonals when posting to help promote more even use of the horse's body. Always posting on the same diagonal can place repeated emphasis on the same pattern of movement, especially during long rides or schooling sessions. Changing diagonals regularly helps distribute the rider's influence more evenly and supports better muscle symmetry. This is especially useful during trail riding, conditioning work, and arena exercises that change direction often.
Posting trot is helpful for horses because it can reduce the repeated impact of the rider's weight on the horse's back. This is especially useful for young horses, green horses, sensitive-backed horses, and horses doing longer periods of trot work. A balanced posting trot can also encourage the horse's back to swing more freely and support a steady, relaxed rhythm. When the rider posts in time and changes diagonals appropriately, the horse can move with greater comfort and balance.
Posting trot is helpful for riders because it makes the trot more comfortable and easier to stay with. It helps riders develop rhythm, balance, coordination, core strength, and better timing of their aids. For beginners, posting can make the trot less intimidating while teaching them to move with the horse instead of against the motion. More experienced riders also use posting trot to refine feel, improve balance, and reduce fatigue during longer trot work.
Posting trot is not only for beginner riders, even though it is often taught early in riding lessons. Riders at many levels use posting to support the horse's comfort, improve rhythm, reduce fatigue, and refine timing. Advanced riders may choose posting trot during warm-up, conditioning, young horse training, or specific schooling exercises. Like any riding skill, posting becomes more effective as the rider develops better balance, feel, and coordination.
Posting trot can be used in western riding, especially during trail riding, conditioning work, or schooling young and sensitive horses. Although posting is strongly associated with English disciplines such as dressage, eventing, and hunter or jumper riding, the technique is useful in many riding styles. Western and recreational riders may use posting to reduce strain on the horse's back and improve comfort during extended trotting. The value of posting depends more on the horse, rider, and situation than on the saddle type.
You can post at several trot speeds, including working trot, medium trot, and extended trot. Posting is especially useful when the horse is moving forward with enough spring and suspension to lift the rider naturally. At the collected trot, posting is less common because the horse's stride is shorter, more elevated, and more contained. In collected work, sitting may give the rider more direct influence when they have the balance and skill to do so.
A rider should use posting trot when it helps the horse move more comfortably, rhythmically, or freely. It is commonly used during warm-up, cool-down, longer trot sets, fitness work, and training sessions with young or green horses. Posting can also help beginner riders build confidence and coordination before learning to sit the trot well. Riders may also use posting strategically during lateral work, transitions, or balance exercises.
Posting trot should not feel like standing straight up in the stirrups. A correct post is a small, controlled movement where the hips travel forward and slightly upward, then back and down into the saddle. Standing too high can disrupt the rider's balance, make the landing heavier, and interfere with the horse's rhythm. The goal is to move with the horse's thrust while keeping the lower leg quiet and the return to the saddle soft.
Common mistakes when learning posting trot include rising too high, leaning too far forward or backward, locking the knees, and using the reins for balance. Some riders also brace through the legs or push themselves up from the stirrups instead of allowing the horse's movement to lift them. Another common mistake is always posting on the same diagonal, which can contribute to uneven muscle development in the horse over time. A correct posting trot should feel soft, centered, and rhythmic rather than forced.
You can tell you are posting correctly when the movement feels rhythmic, balanced, and connected to the horse's trot rather than forced. Your hips should move forward and back with the horse's thrust, while your lower leg stays quiet and your hands remain independent. You should not need to pull on the reins, grip with your knees, or push yourself high out of the saddle. A correct posting trot usually feels smoother for the rider and less disruptive to the horse's rhythm.
Posting trot can help a horse with a sensitive back by reducing the repeated jarring impact that can occur when a rider sits every stride. A soft, well-timed post allows the horse's back to swing more freely and may be more comfortable during warm-up, longer trot work, or training sessions. However, posting is not a substitute for evaluating pain, saddle fit, lameness, or rider balance issues. With that being said, if a horse shows signs of back discomfort under saddle, a veterinarian, saddle fitter, or qualified professional should be involved.
You can improve your posting trot by practicing exercises that develop balance, timing, and body awareness. Chair exercises and box drills can help riders understand the forward-and-back motion of the hips without relying on the reins or stirrups. Bareback or stirrupless work with safe assistance can help riders feel the horse's natural lift and timing. Diagonal switch drills also help riders learn to change diagonals intentionally and feel the horse's movement more accurately.
Exercises that help riders improve posting trot include chair exercises, box drills, bareback or stirrupless work, posting one step at a time, and diagonal switch drills. Chair exercises help riders practice the rise-and-sit pattern off the horse, while box drills improve lower leg stability and hip control. Bareback or stirrupless work can improve feel for the horse's natural rhythm when done safely with assistance. Diagonal switch drills help riders develop timing, awareness, and better control over when they rise and sit.
Posting trot is not always better than sitting trot, but it is often more appropriate when the goal is comfort, rhythm, and reduced impact. Posting is useful for warm-up, cool-down, conditioning, young horses, green horses, and riders still developing balance. Sitting trot can give the rider more direct influence in certain types of collected work, but it requires strength, coordination, and an independent seat. The best choice depends on the horse's training, the rider's ability, and the purpose of the exercise.
Poor posting trot can affect the horse if the rider lands heavily, pulls on the reins, braces through the legs, or posts out of rhythm. These mistakes can disrupt the horse's balance, interfere with the back's natural movement, and make it harder for the horse to maintain a steady trot. Repeatedly using the same diagonal may also contribute to uneven development over time. Improving timing, alignment, and softness helps make posting more comfortable and useful for the horse.
Summary
Posting trot is a riding technique where the rider rises and sits in rhythm with the horse’s trot.
- Posting trot helps reduce bouncing and makes the trot more comfortable for both horse and rider
- Correct posting follows the horse’s diagonal movement and should feel forward and back, not straight up and down
- Riders should learn proper timing, diagonals, balance, and quiet body control
- Common mistakes include over-posting, bracing, leaning, stiff joints, incorrect diagonals, and using the reins for support
- Posting trot supports rhythm, rider coordination, horse comfort, and communication under saddle
References
- Bucklin. G. S. The Gentle Art of Horseback Riding. Human Kinetics, Champaign, IL. 2013.
- Pilliner. S. et al. The Horse in Motion. Blackwell Science. 2002.
- Sydnor. S. The Importance of Posting Diagonals. USDF ConneCtion. 2017.
- Equitation. E. How to Rise on the Correct Diagonal in Trot without Looking. Empowered Equitation. 2021.
- 4 Reasons Why We Post In Trot. Horse Listening. 2018.
- Rodriguez. D. How Can I Improve My Balance in Posting Trot? Dressage Today. 2017.
- Goodnight. J. The Importance of the Posting Trot. AQHA. 2018.
