Cycling Tips for Better Glute Engagement

Question

How can I maximize the contraction of my glute muscles while cycling?

Answer 1

Leverage your position over the saddle and thrust your hips slightly back and under you to offload some work from your quads to your glutes to target your glutes while cycling. Shorter periods of standing while pedalling can also assist in glute muscle activation. Once they are active, lower back down into the saddle and continuously attempt to hold onto that throughout the exercise. This is very beneficial when you are in an aero position and you feel that your quads are overworked. Do this on a trainer first, so that you are able to feel what it feels like then perform it on the road when in high cycling intensity.

Comments

It makes a huge difference if you are able to use the glutes. Basically I moved my saddle more and more forward, to the optimal point.

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I did this on todays ride and made an enormous difference. thanks tons !!

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Thanks for this im gonna try this out! I only noticed this issue when I realised peddling upright on the tops was so effortless while I struggle alot to put out the same power while on the hoods. It led me to believe I wasn't using my glutes while on being low and now I understand how.

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Do you use glutes more in out of saddle cycling compared to sitting in the saddle?

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When in the cycle should the glutes kick in? What roles do they play?

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Maximum glute activation on a bicycle is in the 2-12% range. They are not a main mover in bicycle leg drive. You can switch between the 2 main movers, quads and hamstrings by either pushing downward on the pedals (quad dominant) or pushing forward on the pedals (hamstring dominant). Forget about the glutes on a bicycle. They are contributing almost nothing to the power curve.