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Best Bull Riding Exercises for Strength & Safety

September 21, 20252 min read

If you want to learn to bull ride, you need more than guts—you need the right physical preparation. The best bull riders train their bodies to handle the power, speed, and unpredictability of the sport. With the right exercises, you can improve your balance, grip, and reaction time—while also protecting yourself from injury.

Whether you’re just getting started or have already been on a few bulls, this guide will show you how to train like a professional.


Why Exercise Matters in Bull Riding

Bull riding isn’t just about holding on—it’s about controlling your body under extreme pressure. A strong, balanced, and flexible body helps you:

  • Stay centered on the bull for more eight-second rides

  • React quickly for each jump and direction change

  • Avoid injuries by improving mobility and core stability

  • Build confidence before stepping into the chute


Key Areas to Train for Bull Riding

1. Core Strength

Your core is the foundation of every movement in bull riding. A strong core keeps you balanced and stable, even when the bull is spinning or jumping.

  • Exercises: Planks, Russian twists, hanging leg raises, medicine ball slams

2. Grip and Forearm Power

A powerful grip helps you stay locked in.

  • Exercises: Farmer’s carries, wrist curls, rope climbs, towel pull-ups

3. Lower Body Stability

Strong legs help you stay on your rope and stay centered.

  • Exercises: Squats, lunges, box jumps, single-leg balance drills

4. Explosive Power

Bull riding requires quick reactions and bursts of energy.

  • Exercises: Power cleans, kettlebell swings, burpees, sprint intervals

5. Flexibility and Mobility

Tight muscles can throw off your balance and increase the risk of injury.

  • Exercises: Dynamic stretching, yoga, hip mobility drills, shoulder openers


Sample Bull Riding Training Routine

Here’s a balanced weekly plan you can adapt:

  • Day 1: Strength (Squats, pull-ups, planks)

  • Day 2: Explosiveness (Box jumps, sprints, kettlebell swings)

  • Day 3: Grip Training (Farmer’s carries, rope climbs, wrist curls)

  • Day 4: Flexibility & Recovery (Yoga, foam rolling, mobility work)

  • Day 5: Full-Body Circuit (Mix of strength, cardio, and core exercises)


Bull Riding Safety: Train Smart

Training hard is important, but safety comes first. Overtraining or skipping recovery can lead to injuries that set you back. Always:

  • Warm up before workouts

  • Stretch after rides and practices

  • Use proper form when lifting

  • Rest at least one day per week


Take Your Training to the Next Level

Exercising for bull riding is just the beginning. To improve your technique, confidence, and safety, combine physical training with professional coaching.

👉 Ready to ride smarter and safer? Check out these resources:

With the right exercises and expert guidance, you’ll be stronger, safer, and more confident every time you nod your head.

Be a champion. Start training today.

Founder and CEO of Bull Rider Coach. Wiley is a 10x Qualifier to the PBR Finals, 2007 PBR World Finals Champion, and has been coaching bull ridings for over 20 years.

Wiley Petersen

Founder and CEO of Bull Rider Coach. Wiley is a 10x Qualifier to the PBR Finals, 2007 PBR World Finals Champion, and has been coaching bull ridings for over 20 years.

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