Do you use your glutes?

Gav888

Im starting to wonder if my bike setup is correct.

Everything feels ok when riding even on longer rides but leg wise I feel like im only using my quads, they always ache when riding hard and I feel it the next day.... I do expect this considering how hard the ride was, but ive read that some people use the hams and glutes more to help save the quads, should I also be using these, if so how do I adjust my position to use them more?

rdt

I'd recommend a professional bike fit, if there's someone in your region who others can recommend.

I had a bike fit last year which included a bunch of changes (including cleats further forward, seat down a tad and slightly further back), the end result being that I was able to pedal with a more "heel down" action at the bottom of the stroke, which engaged my hams and glutes much more than previously. Made quite a difference.

cookiemonster

Hi - if you move your saddle back further from the bottom bracket (and adjusting for height - you'll likely have to bring it down a touch) youll likely find that you use more of your hams and glutes. Perhaps just have a play yourself to start with - get a feel for the difference between 5cm layback of saddle tip from a vertical line through the bottom bracket compared to 8cm

That way either youll get to a position you like by yourself, or you'll have the information and history to have a conversation with a bike fitter

Jon

bobtbuilder

My Summer bike was professionally set up and my Winter bike was not.

When I seitch over to the Summer bike, I can really feel that the glutes are doing much more work. On the Winter bike it's all quads.

bearfraser

been unwell for > 6 months with radical muscle loss, boy you certainly miss your Glutes,still waiting to get back on the bike.

cajun_cyclist

There are some climbing threads in this forum, it looks like 2 on the front page right now.

Would people agree that when you have a steep climb and IF you sit way back in the saddle pedaling you would be using the glute muscles more? I would think so.

Garz

cajun_cyclist wrote:

Would people agree that when you have a steep climb and IF you sit way back in the saddle pedaling you would be using the glute muscles more? I would think so.

Unsure. When I sat during some tough inclines and spun (well grinded if it's > 20%) on a recent sportive it can work your quads pretty well even if the workload is shared with the hams, adductor, gracilis etc.

Zoomer37

If you want to use your glutes more its quite simple, lower your seat.

Try it, will take about 5 mins of riding to feel the difference.