Yes, strong legs are a trait of cyclist - and an important one.
We'll share with you now why glute strength is so important in cycling and offer a few exercises that you can do at home or in the gym to improve this major muscle group.
The glutes are made up of three gluteal muscles:
The glutes (or buttocks) collectively make up the largest major muscle group in the body which has the ability to produce significant amounts of power and force when you’re cycling.
As you can see here, the glutes are crucial in the Push - Power Phase of your pedal stroke.
BUT it's surprising how many cyclists have weak glutes!
A few big problems occur with a lack of glute strength and recruitment when you're cycling.
Riders who don't have good glute strength, will tend to compensate by getting out of the seat to accelerate.
This is because they lack the ability to engage and recruit the glutes to set up a solid and effective power line through the pedal stroke.
So instead, they shift their body weight off the seat and forward to primarily use the quadricep and hamstring muscles.
Whilst the quadriceps and hamstring muscles are two other strong muscle groups, they are smaller than the glutes and therefore will fatigue more quickly.
So how do we work on developing and utilising the glutes?
By consciously focusing on the activity, you will train your brain’s neuromuscular coordination which will assist with making the ‘conscious’ activity become ‘sub-conscious’ over time and with repetition.
We hope you’ve enjoy this blog, please feel free to drop us a comment below and let us know what you’re doing to engage your glutes on the bike!
We can help! We've put a program in place to help you get on track to achieve your cycling goals in 2021.
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