Waking Up Your Glutes: Cycling Tips for Tight Hamstrings

Your glutes and hamstrings are powerhouses when you’re on a bike, working together to pedal up and down as you climb hills, race the competition, and cruise on flat stretches. 

Your hamstrings are a group of three muscles that run down the back of your leg, stretching from your thigh to your knee. They help you bend your knee when you pedal. In addition to moving your leg, your hamstrings stabilize your hips. They need to be strong to keep your body aligned. When they are weak, fatigued, or tight, your hamstrings can cause an injury.

Your glutes are also made up of three muscles and are located in your rear. Your glutes create one of the strongest muscle groups in your body and are responsible for moving your thigh and hip. However, they can quickly become weak or tired, leading other muscle groups, like your hamstrings, to overcompensate. The result can range from feeling sore or tight in your hamstrings to suffering from an injury that forces you to take a break from cycling.

What Causes Tight Hamstrings in Cyclists?

It’s common for cyclists to have tight hamstrings, especially when they work a desk job. Sitting at a desk for eight or more hours a day decreases mobility and shortens the hamstring muscles. When you combine already shortened hamstrings with concentric movements (which are shortened muscle movements, such as those you make when pedaling on a bike), you can become prone to fatigue and injuries. 

Another common cause of tight hamstrings is overworking them. For cyclists, hamstrings may be overworked when the glutes are underactive. Glutes can become inactive due to a sedentary lifestyle, just like hamstrings. They are often referred to as being “asleep.”

When your glutes are asleep, your hamstrings are forced to work extra hard to move your legs. Essentially, your hamstrings are working overtime to overcompensate for your glutes slacking off. When you are sedentary or performing minimal movement, you might not be affected. However, overworking your hamstrings during an intense activity like cycling can lead to an injury. 

How to Fire Up Your Glutes

Here are a few ways to strengthen glutes so they can pull their weight during your next ride.

Bridges

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms by your side. Exhale, pressing into your feet and roll your pelvis and spine up and try to keep your ribs ‘flat’ on your belly. Keep your shoulder blades on the floor and inhale. As you exhale again, roll your spine down on the mat. Aim to have your pubic bone on the same angle as your belly button and hip bones. Repeat 8 reps.

Leg Lifts, aka Donkey Kicks

Flip over, so you are on your hands and knees with your spine neutral. Keeping your knees bent, lift one toward the ceiling, then bring it back down until it barely touches the mat. Repeat 8 times, then switch sides.

Fire Hydrants

Stay in your hands and knees position and do the same thing, only this time lift one leg toward the side of the room. Repeat 8 times, then switch sides.

Pilates for Tight Hamstrings

Pilates focuses on lengthening your muscles to improve their strength and stability. Adding Pilates to your life can help you loosen tight hamstrings and strengthen your glutes. Learn how Pilates can help you get better results on your bike by booking an appointment today.

Related: How Pilates Can Align Cyclists for an Intuitive, Healthy Pedal Stroke