As an osteopath with a keen interest in biomechanics and cycling, I believe that optimizing gluteal muscle activation is both medically and athletically essential for cyclists. While the quadriceps often dominate the pedal stroke, the gluteal muscles—especially the gluteus maximus—are frequently underutilized, yet they are crucial for power, efficiency, and injury prevention. Why Gluteal Activation Matters The gluteus maximus is the largest and one of the most powerful muscles in the body, acting as a primary hip extensor during the downstroke of cycling. The gluteus medius and minimus stabilize the hip and control lateral movement, contributing to knee and pelvic stability25. However, due to the repetitive nature of cycling and limited hip extension, many cyclists develop a dominance of the quadriceps and hamstrings, often leading to ‘gluteal amnesia’—a neuromuscular inhibition of the glutes27. Medical Benefits
Performance Benefits
Practical Strategies for Improving Gluteal Activation Based on both research and clinical observation, the following strategies can facilitate greater gluteal engagement:
The above notes are the result of my everyday experience as an osteopath, bike fitter, cyclist and my conversation with perplexity.ai
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From a medical standpoint, crank length primarily impacts the hip and knee joints. At top dead center (TDC), the hip reaches maximum flexion, and we need to generate significant force. However, working hard at a joint's extreme range isn't ideal. Shorter cranks reduce hip strain at TDC, promoting better comfort and longevity.
From a performance perspective, shorter cranks engage the quads and glutes earlier and support a more aerodynamic position. The trade-off? Slightly reduced torque, requiring a higher cadence to maintain power. Recently, more athletes have been diagnosed with Flow-Limited Iliac Artery (FLIA)—a condition restricting blood flow to the leg, causing sharp pain and power loss. Extreme aerodynamic positioning is a suspected contributor. High-profile cyclists like Joe Dombrowski, Fabio Aru, Annemiek Van Vleuten, and Carlotta Fondriest have all been affected. Shorter cranks might not be a universal solution, but they can help reduce joint strain and potentially lower FLIA risk—something worth considering for both comfort and performance. SHORTER CRANKS ARE BETTER❤️
After a great summer and long epic rides, this is the time to recover and preparing for next season.
Where to start improving performance? Let's have a look at our core strength and stability using the single leg bridge. Follow the video below, get into activation mode and attempt to keep the position for 10 seconds. Try to keep your pelvis as stable as possible, don't make it drop or shift on one side and look for instabilities. The single leg bridge is a simple and quick test to verify gluteal, abdominal and lower back muscle groups strength and asymmetries in bulk and motor/sensory control.
Thanks to www.rehabmypatient.com
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AuthorMassimo Monticelli, osteopath intrigued by manual therapies with passion for cycling, biomechanics and bike fitting. Archives
September 2024
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