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?

Yes ... in other words, good posture on the bicycle which allows you to sit properly on your sitbones. You combine this with sucking in your abs when you ride.

And going to pilates would probably be a good idea for you. I wish I had classes in my area.

Ummm...no...don't think so. Its the opposite of tucking your butt in. Rotating your pelvis forward as suggested causes one to stick their butt out more and flattens the back for so called correct riding posture...the opposite of hump backed Lance for example.
OP...getting your glutes into your pedal stroke is the same as standing from a chair. You can't really get up without stucking out your bum.
Aside from being aero, this is why a road bike nominal position on the hoods is with a torso angle of about 45 degrees in profile.
To get your glutes in your stroke, you need to ride aero. You can't get power to the pedals riding upright because the stroke becomes pure quads.

I always wondered why if I used the invisible aero bars on a hard break or catch my butt hurt so bad I couldn't walk the next day. Looks like I need to work on my position. A lot.

deadlift,
Also...seated leg press with concentration on pressure through the heels. Done with the varied toe angle, this can quickly return leg muscles to balance.
I started having IT band issues after I started running this year. I wasn't riding enough or lifting at all really. As soon as I started lifting again, voila! IT band is considerably less sore even with slightly increased mileage and speed.

Just did a leg workout myself. It included... oh, let me find a list somewhere so I can copy & paste...

Balance Lunges, Calf-raise Squats, Super Skaters, Wall Squats, Step Back Lunges, Alternating Side Lunges, Single-leg Wall Squats, Deadlift Squats, Three-way Lunge with Kick, Sneaky Lunges, Chair Salutations, Toe Roll Iso-Lunges, Groucho Walk, Calf Raises, 80/20 Speed Squats.

Plus some back exercises (pullups) mixed in there a few times. ;)

Do a bunch of different things. Your legs are designed to work in multiple directions (which cycling definitely doesn't do).

I've been thinking about doing lunges back and forth across the backyard when the days get shorter and cooler ... although it probably wouldn't hurt to start now. Just reading that list made everything from the hips down ache!!

Do you have details on what each of those involves? Website, perhaps, with descriptions?

This guy's execution is a bit off, but it'll give you the general idea in two minutes:
http://www.youtube.com/watch?v=lPj2n6g1***

Here's a woman from Canuckistan ;) talking about it:
http://www.youtube.com/watch?v=vlEsJ...eature=related

Well this doesn't confuse me at all...

Instead of waiting till winter to start doing lunges, I figured there was no time like the present. I did my first set (20 with each leg) on Sunday ... and could hardly walk on Monday. Last time I did lunges was years ago, but obviously I should have been doing these all this time. And yes, they certainly affect the glutes. They also affect my upper quads.

I did another set last night and plan to do another one today.

Cool. I do most of mine in my living room (I don't even have a backyard). I can't go too low because my left knee is kinda screwy, but I just do what I can. Of the ones I listed, I'm not sure which is the hardest, but the "toe roll iso lunge" feels like it takes forever even though it's the same number of reps as the others. Maybe the chair pose is the hardest, or the one-legged wall squats... Cripes, all of them suck. :D

cross train. I like p90x.

+1. If you run and ride alot, your outer glutes will be weak, which can cause knee problems and IT band problems. Leg raises are good, but putting a heavy rubber band around your ankles and walking sideways with one foot planted workes even better(for me, at least).

OT, but I just saw this thread again on the first page, and it hit me:

With a name like "damnable", shouldn't the OP be using her butt muscles for evil instead of good?

Or is that a Foo subject?

So do I; one of the videos I linked to gave a sample. :thumb:

Gotta work that bum! Simple as that. I do lunges at the gym. I usually grab two 40-50 lb. weights (one in each hand at my sides), start at one end of the gym, and alternate putting one foot forward at a time and lunging until my thigh is parallel with the ground. In other words, step forward and bend that knee until your thigh is parallel to the ground. Then sorta pop up in a slow controlled motion, bringing both feet side by side. Repeat with other leg. If done properly, your butt will hurt like hell for days.

Since P90X was mentioned --
http://www.bikeforums.net/showthread...-P90X-workouts

It is pretty straightforward ... crosstrain and especially do lunges.

3 days of lunges, and I finally don't ache anymore. I'm taking a day off today, and will likely increase the number on Thursday.

FWIW, I only do that leg workout one day a week. Yesterday was chest n' triceps, later today (probably tonight) is back & biceps, tomorrow would be yoga, and back to legs on Friday. Next week is different, though.