Yeah, too bad I'm female, otherwise I'd be at the local pilates class having a perve.

Having weak glutes is both a cause and symptom of ITB syndrome which is actually more common than people think, and more common in cyclists. Mine is worse because I've had a long history of knee injuries. It's basically a muscle imbalance and unfortunately hard riding doesn't make it better because while it will strengthen the glutes, it strengthens the quads and other muscles more, making any muscle imbalance worse. Mine was diagnosed by my physiotherapist after my latest knee issues.

And basically Machka is right.

For your questions, cycling isn't my primary form of activity. I do Judo and I lift so it's not an issue with core strength. The lifting is making it better but there was a long time I couldn't due to injury and I am still making that up. Bike is road bike - but it's competiting with the other activities so I wouldn't say I'm an experienced road cyclists, which is why I am asking about technique.

When people say to rotate the hips forward is that sort of the same as tucking your butt in? Wouldn't this round the lower back a bit?