21-Day Hip Suppleness Challenge
The key to a soft, kind seat & masterful control
Unlock fluidity and connection with every ride. A 21-day blueprint of 42 stretches, just 15 minutes a day — designed to free your hips, soften your seat, and transform how you move with your horse.
Watch: Nicola explains how the Hip Suppleness program works
Included in Premium Membership
Start your transformation today
Unlock Hip Suppleness plus every Base & Premium DRT program — DRT 1–5, Strength Roadmap, Yoga, and more. Instant access, on our website and mobile app.
Register HereWhat is Premium Membership?30-Day Money-Back Guarantee — try it risk-free.
Does This Sound Like You?
Maybe the time has come to feel free in the saddle.
- Do you ever feel stuck, rigid, tight or stiff in the saddle?
- Do you struggle with bouncing — desperately trying to find that effortless sync with your horse, but you just can't seem to gain fluidity?
- Is your posture not as good as it could be? Maybe your toes point out, or your legs won’t drape down over the horse in a relaxed state.
- Do you ever have aching hip joints after your rides?
- Or maybe you dream of a ride so smooth it feels like flying — you’ve felt glimpses of that magic before, and you want it to be consistent and to last longer.
If you relate to any of these, you are not alone. I've helped over 21,000 riders in 81 countries transform their experience in the saddle — and these are the most common problems riders face, no matter where they are in the world. The good news? It doesn't need to be like this.
21,000+ participants in 81 countries
It's highly likely someone in your town has completed one of our programs and achieved great results.
- 21,000+
- Participants
- 81
- Countries
- 21
- Days
- 42
- Stretches
The Root Cause
Redefine your relationship with riding.
If you get stiffness, bouncing, poor posture, or aching joints from riding, it doesn't need to be like this. You don't need to accept the status quo and resign yourself to the idea that it won't change.
Unlocking your fluidity and connection in the saddle is something I can help you achieve — and it's simpler and easier than you might think. It's time to fix the root cause of the problem and regain that magical feeling of harmony with your horse.
It may or may not be a secret, but hip suppleness is the key to your riding longevity. Your hips play a critical role in how you move in the saddle. Stiffness, tension, and a lack of fluidity all stem back to a lack of hip suppleness.
Have you ever dedicated as much time to your own suppleness as you do to your horse's?
Beyond The Saddle
Hip suppleness improves your daily life.
It won't just be your riding that transforms with this program. Hip flexibility matters in your everyday life too.
Reduce back & knee pain
Tight hips force your body into dysfunctional movement patterns, overloading your back and knees in ways they were never designed for. Improving your hip movement relieves that compensation and dramatically reduces wear, tear, and injury risk in other joints.
Become even more active
Most riders are active people — caring for horses demands it. But is it easy? Whether it’s the barn work or playing with your children or grandchildren, freedom from stiffness and tension makes movement fun and accessible again.
Gain better quality of life
Constant stiffness or aching affects your mood, your relationships, your happiness. Suppleness gives you a sense of freedom, space, and vitality that improves your daily life in subtle but meaningful ways — in every hobby and task you love.
Follow The Program & Get Results
A 21-day blueprint of 42 tailor-made stretches.
Every stretch is designed to target the specific areas that directly address your hip movement in the saddle.
A bite-sized daily commitment
Just 15 minutes per day creates profound change. Weave it into your daily routine and fit it easily into your busy schedule.
A long-term transformation
This isn’t about quick fixes. It’s a 21-day blueprint of 42 tailor-made stretches that delivers lasting change to elevate your riding for years to come.
Empower every aspect of your life
You’ll learn not just WHAT to do, but WHY — so you can embed these habits into your daily life and keep supporting your hip health long after the program ends.
Precision-targeted for horse riders
This isn't just basic stretching. There are over 21 muscles, plus a complex network of fascia, that dictate your hip mobility for riding. As a rider, your hips are placed under specific loads in the saddle.
To gain hip suppleness that translates directly into saddle performance requires strategic, precision-targeted stretches, deep fascial work, and education that transforms your approach to riding and self-care — giving you the confidence and tools to maintain these changes for good.
What's Included
Everything you need to free your hips.
21 Daily Video Sessions
Twenty-one daily videos, each 15 minutes long. Simply press Play and I’ll guide you through the session. Every day targets a specific group of hip muscles tied directly to your riding form and function.
FREE Bonus: Pre-Ride Warmups
Six 5-minute warmup routines to loosen and warm your body before you ride. Each prepares you mentally and physically so you arrive at the saddle fully present and ready to focus.
Watch Anywhere
Stream on your smartphone, tablet, laptop, or TV — just like a YouTube video. Or install our iOS and Android app to take your sessions with you wherever you go.
Offline Playback
Limited internet? Save any session to your device through the app once, and it will play offline thereafter — perfect for the barn or travelling.
No Equipment Needed
No additional equipment is required. A yoga mat is optional for comfort. Some sessions use a chair, couch, towel, or wall — all things you already have at home.
Included with DRT Premium Membership.
Your Instructor
Hi, I'm Nicola Smith.
I've dedicated the majority of my life to being a rider and fitness trainer with Dressage Rider Training. My lifetime in the saddle, combined with my knowledge in Exercise Prescription, gives me a deep understanding of exactly what a rider needs.
This Hip Suppleness program was born out of a need I had for myself, and that I've seen in countless others. I needed to deeply target and solve one of the major handbrakes on my performance and enjoyment — hip suppleness.
I thought I had pretty good hip suppleness before I started. But focusing on my hips with real dedication transformed my riding in a way I didn't think was possible. Truly. What I've done for myself, I've now created the template for you.
- Bachelor of Physical Education & Exercise Prescription, Otago University
- CHEK Level 2 Practitioner
- Functional Diagnostic Nutrition Practitioner
- A lifetime of riding combined with deep expertise in exercise prescription
Included in Premium Membership
Unlock Hip Suppleness
Gain access to Hip Suppleness, along with every other Base & Premium program — including DRT 1–5, Strength Roadmap, Upper Body Alignment, Core Stability, Yoga, and many more. Instant access and full use of our mobile app.
We'll notify you before renewal so you can cancel then, or at any time you choose.
Register HereWhat is Premium Membership?With this program you will…
- Gain a deeper, more secure seat
- Move freely with your horse's movement
- Eliminate joint stiffness before, during & after you ride
- Mount your horse with ease and grace
- Gain better posture in the saddle
- Ride without aches and pains
- Enjoy your riding more
Proven Results
Hear from riders just like you.
If your hips feel "tight and uncomfortable" when you first get in the saddle…
“I am almost 70 and have had issues with my hips after working at a desk for over 35 years. My hips are often tight and uncomfortable when I first get in the saddle. After each stretching session, my hips feel so much looser and I feel calm and relaxed. My range of motion has increased and it is easier to maintain a better leg position in the saddle. I definitely recommend the Hip Suppleness program to any rider who wants to improve their symmetry and just feel good.”
If you would like to mount your horse more easily, or ride for longer without discomfort…
“I have very tight hips and ride a wide-backed Haflinger mare. After completing the Hip Suppleness program just once: now when I mount I can swing my leg over and step right into the stirrup. When I sit down, my hips are okay even before I warm up. I can ride longer than an hour without discomfort, and I feel more centered in the saddle. I can’t wait to see where I am after two or three times through!”
If you want to actively improve your leg aids…
“The hip suppleness program has been very useful already. I still do 3–4 workouts per week, but I actively wanted to improve my leg aids — being able to keep them around my horse with heels slightly down at all times. After 8–10 days into the program I really felt an improvement when riding, and I’ll continue doing the 15 minutes every day for months.”
Still unsure? Read more from participants.
I can really feel the muscles letting go — that relaxation within the stretch is the ultimate for me. My flexibility and body awareness, both in and out of the saddle, have improved immensely. I highly recommend the Hip Suppleness programme for everyone who wants to increase their balance and stability in the saddle.
I am 62 with bad knees and chronic pain in my left hip. I am on day 21 today and I am moving better with less pain already. My riding instructor is impressed how my sitting trot has improved. I felt the side to side movement for the first time — so exciting!
After decades of carrying babies and groceries on my hip, I’d inflicted some asymmetry. Just having finished the daily 15-minute routines over 21 days, I am already feeling improvement and feel empowered to become the rider my horse deserves. Nicola’s style was warm and unintimidating.
My sitting trot is improving again after about five years. The pain I had started feeling in my hips has gone. At 71, I feel more flexible than I did seven years ago when I started DRT. I highly recommend the Hip Suppleness program for anyone looking to improve their flexibility and relaxation.
I had a tendency to lean to the right in the saddle, even when I felt I was sitting straight. The Hip Suppleness program has eliminated this problem — through the nightly exercises I am now sitting straight! I highly recommend this program and intend to repeat it over and over. It’s only 15 minutes — who doesn’t have 15 minutes?
I am amazed what 15 minutes at night is making! I haven’t even finished the programme yet and already there are huge improvements. My horse isn’t changing diagonal and I am deeper in the saddle. I feel very calm after the stretching and I’m sleeping through the night. If you’ve thought about it but aren’t sure — go for it!
My Guarantee To You
A 30-Day Money-Back Guarantee
I'm so confident you'll love this Hip Suppleness program that if you start it and find it's not what you expected, you can ask for a full and complete refund — no questions asked.
We strive for honesty and transparency. We simply want you to be 100% confident in your decision to try this program.
Questions Answered
Frequently Asked Questions
When you join, you’ll receive login details to our website that contains the program, and each day you’ll receive an email with a link to that day’s session. You can also install our mobile app for iPhone, iPad, or Android. On the website or app, just push play and stream the video, like a YouTube video.
Still have questions? Use the chat box at the bottom right of the screen and we'll do our best to help.
Your Commitment
Don't just dream it. Make it real.
Envision sitting deeper, riding smoother, and connecting more intuitively with your horse. Imagine the thrill of competition, or the peace of a trail, feeling amazing with nothing holding you back. This can absolutely be your reality.
The results are proven. All that's left is your commitment to starting on the path laid out for you. You and your horse deserve nothing less than making magic happen in the saddle.
Let's do this.
Included in Premium Membership
Unlock Hip Suppleness
Gain access to Hip Suppleness, along with every other Base & Premium program — including DRT 1–5, Strength Roadmap, Upper Body Alignment, Core Stability, Yoga, and many more. Instant access and full use of our mobile app.
We'll notify you before renewal so you can cancel then, or at any time you choose.
Register HereWhat is Premium Membership?With this program you will…
- Gain a deeper, more secure seat
- Move freely with your horse's movement
- Eliminate joint stiffness before, during & after you ride
- Mount your horse with ease and grace
- Gain better posture in the saddle
- Ride without aches and pains
- Enjoy your riding more
I know this program is going to help your riding and give you everything you want out of it. If you have any unanswered questions, or you're not sure about something, please use the chat box at the bottom right of the screen to send me a message. I would love to hear from you and help as best I can.
Helping you be a better partner for your horse.
Kind regards, Nicola Smith