Your glutes help to externally rotate the hips so you can pedal with proper form, explains Rachel Vaziralli, senior manager of group fitness cycling at Equinox in New York City. If they’re not strong enough, the hips will turn in and the knees will follow. You’ll get the same result if you have tight adductors, which run from the top of your groin to the outside of your thigh.
To bolster the crucial muscles, Vaziralli suggests adding 3 to 4 sets of 20 reps of clam shells, lateral squat walks, and transverse lunges to your strength routine 3 times a week.
Before cycling, perform up to 30 seconds each of hip-opening skips and leg swings to improve mobility. Complete 2 sets. After your workout, use a Hypervolt to massage tight areas in the calves, quads, and glutes to loosen up your kinetic chain. Finish with the WSG, Brettzel, and butterfly stretch for 30 seconds each. Complete 3 sets.
The bottom line:
This form mistake can lead to knee pain, ligament tears, and meniscus injuries, Vaziralli says. In addition to trying the above routines, talk to a cycling instructor to be sure your bike setup isn't to blame.