Strong gluteal muscles are crucial for cyclists due to their significant impact on performance and overall well-being. Weak glutes can lead to lower power output, knee and hip pain, and overworked quads.
The repetitive nature of cycling primarily engages the glutes in hip extension but lacks abduction, adduction, and rotation movements, leading to underutilisation of these muscles. Glute activation is essential for knee stability and health during cycling, as inactive glutes can lead to compensatory mechanisms that stress the quads and hamstrings.
The problem is just doing squats and bridges isn’t’ enough. If the muscle is chronically weak it first needs to be massaged to help rejuvenate the muscle fibres and then stretched so that it functions properly and is ready for strengthening!
Use this corrective exercise sequence to build glute strength:
🚴♀️ 1. Foam roll your glutes spending 1 to 2 minutes on each side everyday.
🚴♀️ 2. Use the figure four stretch to stretch your glutes holding for 30 seconds each side everyday.
🚴♀️ 3. Use the clam with the resistance band to build strength, do 8 to 10 reps each side everyday.
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