Which Muscles Make the Most Power: The Role of Glutes in the Pedal Stroke (Ask a Cycling Coach 201)

[@Liam_ridesbikes]

Can confirm that listening to a podcast about your glutes while riding the turbo results in greater activation of the glutes.

[@StevenWalters-jq7sq]

sorry for dumb question but HOW exactly do I activate my glutes on my bike? I have a road bike, I ride sportives and I also train on my wahoo kickr indoor bike - thanks!

[@grey_fox7]

Loved the podcast and discussion in relative activation of quads and glutes in the pedal stroke and production of power. However, I'm a little suprised/confused as to why there was no discussion on the contribution of the hamstrings in all this?

[@ValerieAUbbes]

Awesome content that answered my questions. Thanks for the applied research.

[@DJLaFontsee]

I was actually about to submit a question to the podcast about glute activation on the trainer versus outdoor rides. My "sidebutt" (assuming it's glutes medius) really fires up doing longers threshold workouts on the trainer in a way that it just about never does outside. Wondering if that's because the bike is more stable on the trainer and I may be allowing the bike to rock back and forth too much while riding outside. Interesting stuff!

[@SportsCentreLo]

Fantastic questions. Great Q&A!

[@mrx1979ua]

TY for the video. Very interesting. Both the glutes and the knee issue. Can I pls ask for the link to the forum you've mentioned?

[@OUTDOORS55]

Theres some misconceptions about peddling mechanics here. The quads are not needed for a full pedal movement. The glute can provide 100% of the power during a pedal movement. You cam model this with a couple pieces of wood screwed together. No quad extension is needed for a peddle stroke.

[@colinsmith8908]

Jeez. The internet can now hear my inner-thoughts. Riding home today I wondered why my quads were hurting more than my glutes, lo and behold I get home click on KZbin and there's a vlog! ...kin scary!.

[@TrainerRoad]

Next time we have a problem we cant find the solution for, simply gonna * think about it * so that the internet serves us the answer. We like this approach lol.

[@hamilton237]

Any prescriptive suggestions for glute activation? Ive been doing a static theraband hold before rides and one leg dead lifts a few times a week. Seems to help, but I'm always looking for new things to try!

[@kevineve]

I think weighted squats/deadlifts. anything that uses hip range of motion.

[@smefour]

Very insightful thanks

[@Mystore123]

I just also started to do 1 min full gas and then off for a min and then repeat 10 times or less.

[@Tyrvana]

My calves legit is the main one because i stand up usually while cycling uphills and stuff and i can confirm that because i can't do a specific exercise that trains calves because it hurts as in overused.. but if i don't do that exercise even leg press works prefectly fine.

[@rickmancini772]

Pedaling downstroke actuates glutes and quads. Tibia coming forward actuates quads. Femur coming back actuates glutes. Saddle more forward relative to BB actuates quads more, saddle back more actuates more glutes. You can’t actuate more or less glute/quads by “focusing” or thinking about a particular muscle group, that’s ridiculous hippy crap. More quad soreness is not necessary an indication that the quads are working more than the glutes. Glutes are less prone to DOMS. Barbell squats and deadlifts are hip dominant but typically generate more quad DOMS than glutes.

[@jimmyhor78]

Saddle forward activate glutes more.

[@rickmancini772]

@@jimmyhor78 can you explain the biomechanics that engage glutes more than quads with a more saddle-forward position? Thanks

[@jimmyhor78]

@@rickmancini772 I felt that way. When my saddle was loose and slided back. I feel my quad burn up quite quickly.

[@newt2120]

@@jimmyhor78 omg im so fcking confused. read a few blogs that said push saddle back, a few that said saddle forward targets glutes more. what the hell? so which is it?

[@bakerk5030]

@@newt2120 saddle forward use your quads more. Why? Your center of gravity is now more forward (on your quads). As you push the saddle back you essential put less load on the quads. It's the same concept as squatting on incline to target your quads. More weight on quads = more quad usage

[@GIANLUCA66CAT]

Any chance of getting the links to some of the studies you quoted? Thanks

[@TrainerRoad]

You got it! www.ncbi.nlm.nih.gov/pubmed/23180213 www.ncbi.nlm.nih.gov/pubmed/30522018 www.ncbi.nlm.nih.gov/pubmed/25996563 www.ncbi.nlm.nih.gov/pubmed/22518941 www.ncbi.nlm.nih.gov/pubmed/22081125 www.ncbi.nlm.nih.gov/pubmed/?term=Lower+extremity+muscle+activities+during+cycling+are+influenced+by+load+and+frequency

[@jerrydixon9865]

How about regards to saddle set back?

[@TrainerRoad]

Saddle setback and angle can definitely influence pedal stroke. Thats for another episode! ;)

[@jerrydixon9865]

@@TrainerRoad Got ya…

[@newt2120]

@@TrainerRoad just fcking tell him dawg... its not like we won't watch the new episode once we figure out the secret sauce to seat position. not cool withholding info from your fans just so you can get some ad rev for it beforehand

[@jacklauren9359]

@@newt2120have 78 seat tube angle! There’s a reason TT position can put the hammer down

[@newt2120]

@@jacklauren9359 idk what that means...

[@twdogtrading]

#glutedoping

[@donwinston]

Just pedal man!

[@kellyperkins4139]

You guys are wrong about glute power and how to get it, totally uninformed