Using the butt muscles for good
 

So I hear a bit around the place that cyclists should try to use their glutes more than they do. This is both to be more powerful/efficient and take some of the strain from other muscles such as the quads.

Me personally I also have been diagnosed with weak glutes which affect me off the bike as well.

However I can't seem to consciously use my glutes more while on the bike. Can anyone help me with techniques to help me use the glutes more? It would be greatly appreciated. Thanks.

find a fast group ride and hammer away.

alternatively, go ride in the mountains.

To ensure you are engaging your glutes while riding, you need to rotate you hips forward.

Move your seat back a bit. Chances are the glutes that are weak are those that control outward rotation, which are not used directly to pedal but to keep the knee stable. Ride your bike and suppliment with exersises such as laying on your side with knees bent and lifting your knee up sideways. Get a physio to show you how its done

How does one get "diagnosed with weak glutes"?

Moving the saddle further back may help. If you've set the the saddle using KOP, it may be too far forward. Also make deliberate efforts to not contract the quads. If you get into your head that only the quads drive the pedals, then that's what you'll do.

Do traveling lunges. If your glutes don't hurt the next day, make sure you're going deep enough and hold weights (slow and controlled, keep knee behind toe, yada yada yada). Great for your glutes, quads, stretching hip flexors, etc.... As you start strengthening them, you'll start using them.

Pilates is good

DGS, or Diminished Gluteal Syndrome.
http://www.urbandictionary.com/defin...ill%20Syndrome
http://www.tv.com/king-of-the-hill/h...3/summary.html
;)

Spend more time in the drops.

Squats and milk.

^^^ This.

Moving your seat rearward will assist you in this, also there may be a need to slightly lower the nose of the saddle to adjust your fit. You'll know when your glutes are engaged throughout your pedal stroke after about an hour in the saddle; your muscles will be talking to you.

I had a recent fit and this was one of the things we addressed in order to maximize my power stroke and yes, I noticed a huge difference in both power and pain.

I notice I use my glutes more while climbing. I imagine using my hips to push my legs down while out of the saddle. For me, it's a good way to alternate the muscles I'm using while on a long climb. I'll sit and spin for a good while, get out of the saddle for a bit, sit for a while again, then stand and use hips and stomach obliques (almost like you're "dancing on the pedals"). Rinse, repeat. This way, I have 3 or 4 muscle groups I can alternate between instead of just "sit or stand".

YMMV.

Maybe a lady friend made a snide remark about his butt. If you want stronger glutes, do squats and or lunges. When you thrust upward, you are using hamstrings and glutes.

i have recently found that moving my cleats slightly back made better use of my glutes.

Post of the day.

He dropped the soap? ;)

Bob

B'dumtishhhhhhhhhhhhhh

I wondered that too ... I don't think I've ever discussed my glutes with my Dr.


BTW - the OP is a woman. Chances are there is also a weak core, weak hamstrings, and weak upper body ... unless the OP is involved in regular weight lifting. And that would be my suggestion ... join a gym (or buy weightlifting equipment) and start a weight lifting program. But I would suggest going though the program with a trainer to learn how to do weightlifting exercises efficiently and in a way that isn't going to cause injury.


damnable ... what kind of bicycle do you have, what kind of cycling do you currently do, what other exercise activities do you currently do?

...as opposed to for evil? Now that I could get in to.

I found out after researching IT BAND syndrome & doing some glute exercises. My right side gluteus medius is noticeably weaker than the other while performing the exercises. It seems to be the source of my knee trouble/it band acting up. Im doing physical therapy on it. Was currently training for for a sub 4 hour marathon but thats been halted because of it.

FWIW I do several crit races & lots of climbing on the bike every month but never noticed I had a weak gluteus medius. The more I learn about tight hip flexors and imbalance problems the more I regret cycling so many years while neglecting to do other types of exercise & different stretching.

Wow, interesting. I figured that cycling really isn't a great full-body exercise anyway. Take Machka's advice and get crankin' on some other exercise routines. Mix it up a lot, too, when you get into the swing of things.

Cycling actually causes a muscle imbalance in the quads (cycling develops 3 of the quads really well, but not so much the 4th) so sports Drs recommend doing weights and other exercises to overcome that imbalance. That particular imbalance can cause a lot of knee difficulties because the knee is pulled out of alignment by the stronger quads.

And cycling isn't very good at developing strong bones ... again weight lifting can help with that.

So it is good to do a variety of things ... plus it keeps it interesting. :)