How to Engage Glutes While Cycling to Relieve Quad Pressure

Question

My quads usually ‘burn’ when I’m cycling at high intensity. Is there any method through which I can activate my glutes even more to let off my quads?

Answer 1

When you pedal in a cycling position rocking your hips underneath you may help to engage glutes more and take the pressure out of your quads. This sounds crazy but it works, particularly in the cycling stance. You can also sit back on the saddle or seat to some degree and rock your hips underneath to feel the pressure ease from the quads and glutes activate. Another trick is to jump up from the saddle and pedal to switch the glutes on, then sit down and resist the urge to use the quads so much. This is especially helpful when you’re in an aero position and are at the front of the saddle which usually causes the quads to be much more active than normal.

Comments

This guy is right on.  But you don't have to scoot your butt forward to roll your hips under. Try this on a short hill.   Get back on the saddle, sit more upright, hold the cross bar with your fingers and then roll your hips under. Point your toes to make up for the longer distance to the pedals. If it works then try a longer hill and of course, in lowest gear for starters.

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Thanks for the tip, I’ll definitely try that next time and see if I can feel the shift  to the glutes; I’m assuming like running you want the glute to engage just before the quad in the chain sequence?

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What am I doing wrong if i feel more strain in my Calves? Note, ive had a bike fit, I dont think its positioning. And i use pedal straps. Thoughts?

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Thanks for this! I'm quad dominant and have a bad habit of flaming out quick under power. I'm going to give them a shot, as I've always had a difficult time utilizing the glutes in my pedal stroke. Now ... any advise of sprinting on an indoor trainer? Same issue - quad burn out.

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I completed my one and only sportif event on what was and still are non firing glutes. Crawl up hills, getting passed by everyone. Need to work on it. Hope this helps

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How about climbing out of the saddle? I still dont know where to find the "right spot" to activate when climbing oots.

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When I stand up, the burn gets way worse lol