IT’S ALL ABOUT THE HILLS!

Harriet Anderson
Nov 23, 2025
4 min read

Hill work offers significant physical and mental benefits for horses of all disciplines by providing a low-impact form of resistance training that is more effective for building strength and fitness than working on flat ground. Hills are great to do in-hand for young, unconfident or rehabilitating horses but can also be used in ridden work too!

Getting out of the arena and into varied environments provides mental stimulation, reducing boredom and keeping the horse fresh and engaged in its work. It also requires focus from both horse and rider, which strengthens communication and responsiveness. It can be good for the rider too by using core muscles to maintain a balanced position to support the horse.

So what specifically happens when we walk uphill, downhill or zig-zag?

Uphill work

Uphill work engages the horse's muscular system, especially the hindquarters and core, more effectively than flat work.

Hindquarter Strength - The horse is forced to push upward and forward, engaging the gluteal and hamstring muscles, which is crucial for power and propulsion in all disciplines.
Core and Back Development - The effort of balancing and maintaining a rounded posture on an incline strengthens the back and abdominal muscles, contributing to a strong topline and better self-carriage.
Reduced Forelimb Stress - Uphill movement naturally shifts weight distribution, reducing the load on the forelimbs and associated tendons and ligaments compared to walking on the flat.
Cardiovascular Fitness - Working against gravity increases the horse's heart and respiratory rates, improving heart and lung efficiency and building stamina and endurance without the need for high-speed work that can stress joints.

Uphill walking
Injury Prevention - A stronger, more conditioned musculoskeletal system, including muscles, tendons, and ligaments, provides better support for the joints and can help prevent injuries.
Improved Biomechanics and Proprioception - Uphill work encourages the horse to lift its withers and step further under its body, promoting better posture and movement patterns. Navigating varied terrain also improves proprioception (the awareness of limb position), which enhances surefootedness and balance.

Downhill work

Downhill walking requires controlled movement and activates different muscle groups for balance and stability. The controlled descent primarily engages the ‘braking’ muscles (eccentric contractions) that are used less during flat and uphill work.

Balance and Coordination - Navigating a descent challenges the horse's proprioception (awareness of limb position) and neuromuscular control, leading to better balance and surefootedness on varied terrain.
Forelimb and Quadriceps Conditioning - The horse must use a braking effect to control speed, which engages and strengthens the muscles of the forelimbs (shoulder, forearm, chest) and the quadriceps muscles of the hindlimbs.
Improved Topline - Regular downhill work like uphill can help develop a strong back and better overall topline
Joint Stability - The controlled descent helps strengthen muscles that support key joints like the stifle, which can be beneficial for injury prevention.
Encourages Correct Posture - Downhill work can encourage the horse to shift its weight to its hindquarters and bring its hind legs further under its body, which can improve overall movement patterns.

Zig Zag Work

Zig-zag walking up and down hills significantly benefits horses by reducing physical strain, enhancing muscle development, and improving balance and coordination.

As mentioned previously, when a horse moves straight uphill, it engages its hindquarters intensely to propel its mass against gravity. Zig-zagging the path makes the incline more gradual, offering specific, yet subtle benefits:

Topline and Core Engagement - The lateral movement in a zig-zag forces the horse to shift weight side-to-side, engaging core, back, and hindquarter muscles in a more dynamic way than moving straight up.
Reduced Strain - Angling the ascent lessens the direct strain on leg muscles, tendons, and ligaments by spreading the effort over a longer, less steep distance.
Improved Balance and Proprioception - The changes in direction and slope challenge the horse's balance, improving its body awareness and neuromuscular control (proprioception).
Even Muscle Development - Alternating the direction of the angle helps ensure symmetrical muscle development, especially useful for horses that are naturally stiffer on one side.

Zig-Zagging

Moving straight downhill can be strenuous on a horse's joints and forelimbs due to the need for continuous braking and managing downward momentum. Zig-zagging mitigates this:

Reduced Joint Load - The primary benefit of zig-zagging downhill is that it decreases the load and impact on the joints, particularly in the forelimbs and the delicate stifle area of the hind legs.
Enhanced Controlled Movement - It requires the horse to use specific muscles eccentrically (lengthening while contracting) for a controlled descent, which is excellent for developing coordination and precise foot placement without rushing.
Injury Prevention - By minimizing the impact of gravity on a steep decline, this technique can help prevent injuries caused by repetitive strain or excessive force on the musculoskeletal system.
Mental Focus - Navigating a non-linear path encourages the horse to pay closer attention to where it places its feet, improving focus and responsiveness to rider or handler cues.

Important Considerations before commencing hill work

Introduce hill work gradually, starting with gentle slopes and short sessions, to allow the horse's muscles to adapt and prevent soreness or injury.
Always ensure appropriate warm-up and cool-down periods.
Avoid trotting or cantering down steep hills, as this can be strenuous on joints and soft tissues.
For horses with existing injuries, consult your vet or physiotherapist before incorporating hill work into their rehabilitation program.

IT’S ALL ABOUT THE HILLS!

So what specifically happens when we walk uphill, downhill or zig-zag?

Uphill work

Uphill work engages the horse's muscular system, especially the hindquarters and core, more effectively than flat work.

Hindquarter Strength - The horse is forced to push upward and forward, engaging the gluteal and hamstring muscles, which is crucial for power and propulsion in all disciplines.

Core and Back Development - The effort of balancing and maintaining a rounded posture on an incline strengthens the back and abdominal muscles, contributing to a strong topline and better self-carriage.

Reduced Forelimb Stress - Uphill movement naturally shifts weight distribution, reducing the load on the forelimbs and associated tendons and ligaments compared to walking on the flat.

Cardiovascular Fitness - Working against gravity increases the horse's heart and respiratory rates, improving heart and lung efficiency and building stamina and endurance without the need for high-speed work that can stress joints.

Injury Prevention - A stronger, more conditioned musculoskeletal system, including muscles, tendons, and ligaments, provides better support for the joints and can help prevent injuries.

Downhill work

Downhill walking requires controlled movement and activates different muscle groups for balance and stability. The controlled descent primarily engages the ‘braking’ muscles (eccentric contractions) that are used less during flat and uphill work.

Balance and Coordination - Navigating a descent challenges the horse's proprioception (awareness of limb position) and neuromuscular control, leading to better balance and surefootedness on varied terrain.

Forelimb and Quadriceps Conditioning - The horse must use a braking effect to control speed, which engages and strengthens the muscles of the forelimbs (shoulder, forearm, chest) and the quadriceps muscles of the hindlimbs.

Improved Topline - Regular downhill work like uphill can help develop a strong back and better overall topline

Joint Stability - The controlled descent helps strengthen muscles that support key joints like the stifle, which can be beneficial for injury prevention.

Encourages Correct Posture - Downhill work can encourage the horse to shift its weight to its hindquarters and bring its hind legs further under its body, which can improve overall movement patterns.

Zig Zag Work

Zig-zag walking up and down hills significantly benefits horses by reducing physical strain, enhancing muscle development, and improving balance and coordination.

As mentioned previously, when a horse moves straight uphill, it engages its hindquarters intensely to propel its mass against gravity. Zig-zagging the path makes the incline more gradual, offering specific, yet subtle benefits:

Topline and Core Engagement - The lateral movement in a zig-zag forces the horse to shift weight side-to-side, engaging core, back, and hindquarter muscles in a more dynamic way than moving straight up.

Reduced Strain - Angling the ascent lessens the direct strain on leg muscles, tendons, and ligaments by spreading the effort over a longer, less steep distance.

Improved Balance and Proprioception - The changes in direction and slope challenge the horse's balance, improving its body awareness and neuromuscular control (proprioception).

Even Muscle Development - Alternating the direction of the angle helps ensure symmetrical muscle development, especially useful for horses that are naturally stiffer on one side.

Moving straight downhill can be strenuous on a horse's joints and forelimbs due to the need for continuous braking and managing downward momentum. Zig-zagging mitigates this:

Reduced Joint Load - The primary benefit of zig-zagging downhill is that it decreases the load and impact on the joints, particularly in the forelimbs and the delicate stifle area of the hind legs.

Enhanced Controlled Movement - It requires the horse to use specific muscles eccentrically (lengthening while contracting) for a controlled descent, which is excellent for developing coordination and precise foot placement without rushing.

Injury Prevention - By minimizing the impact of gravity on a steep decline, this technique can help prevent injuries caused by repetitive strain or excessive force on the musculoskeletal system.

Mental Focus - Navigating a non-linear path encourages the horse to pay closer attention to where it places its feet, improving focus and responsiveness to rider or handler cues.

Important Considerations before commencing hill work

Introduce hill work gradually, starting with gentle slopes and short sessions, to allow the horse's muscles to adapt and prevent soreness or injury.

Always ensure appropriate warm-up and cool-down periods.

Avoid trotting or cantering down steep hills, as this can be strenuous on joints and soft tissues.

For horses with existing injuries, consult your vet or physiotherapist before incorporating hill work into their rehabilitation program.

So if you get the chance give it a go and lets get our horses fit and strong, prevent injury and have some fun!

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