Hip pain on the bike usually comes from load, position, or strength capacity — not a single “injury moment.” Here’s what actually contributes to hip discomfort and how to improve it.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Hip pain can be frustrating for cyclists, especially when it appears during longer rides, harder climbs, or after increasing training load. Although cycling is low impact, it places the hips into a fixed flexed position for long durations while demanding repeated power production.
This combination makes the hip one of the most load-sensitive areas for riders.
The good news?
Most hip pain is modifiable, and small changes in mobility, strength, and technique can make a noticeable difference.
Cyclists spend most of their ride in a hip-flexed posture. When hip mobility or strength is limited, irritation can develop around:
Front of the hip (hip flexor region)
Side of the hip (glute med / TFL area)
Deep joint discomfort (pinching or tightness)
The hip repeatedly moves through the top of the pedal stroke, where mobility limitations often become noticeable.
Contributors include:
• Long hours seated at work
• Sudden increases in ride volume
• A more aggressive riding position
• Strength imbalances between flexors and extensors
Mobility doesn’t need to be perfect — just sufficient for comfort at your preferred position.
Weakness in the glute med and deep hip stabilisers can increase hip movement during pedalling. When this happens, the knee tracks differently, and the hip joint may absorb more load.
Signs hip strength may be contributing:
Hip ache during longer rides
Pain during climbs or intervals
Side hip tightness
Feeling “unstable” when pedalling harder
Stronger hip stabilisers reduce unnecessary movement around the joint and improve power transfer.
Positioning affects how “closed” the hip becomes at the top of the pedal stroke.
Saddle too low:
Increases hip flexion
Loads hip flexors excessively
Reduces glute engagement
Causes a pinching sensation at the front of the hip
Saddle too high:
Increases hip rocking
Stretches posterior hip tissues
Can irritate the lower back and lateral hip muscles
Reach too long:
Forces more forward trunk lean
Increases hip flexion
Can make deep hip pinch more pronounced
A small adjustment in saddle height or setback can reduce symptoms quickly.
Many cyclists stretch their hip flexors frequently — but still feel tight.
This is because the “tightness” often reflects:
Lack of strength, not lack of flexibility
Poor conditioning for long rides
Insufficient recovery between hard efforts
Hip flexors working too hard because glutes aren’t contributing enough
Stretching may offer temporary relief, but increasing strength typically creates lasting improvement
Low cadence efforts (e.g., hills or grinding gears) can increase hip demand. When the hip flexors or glutes fatigue, pain becomes more noticeable.
Technique tweaks that reduce hip loading:
✔ Increase cadence slightly (e.g., from 75–85 RPM)
✔ Reduce time spent grinding heavy gears
✔ Increase variability across the ride
✔ Mix seated and standing efforts on climbs
Cycling doesn’t require perfect technique — just efficient mechanics for your body.
Hip-focused strength work improves tissue capacity and reduces irritation during longer or harder rides.
Useful exercises for cyclists:
Split squats
Hip thrusts
Lateral weight shifts
Deadlifts (light to moderate)
Step-downs
Band hip abduction and rotation patterns
Cyclists often feel immediate improvement when their hips are stronger, even without major position changes.
Useful areas to target:
✔ Gentle hip flexor mobility
✔ Hip rotation control
✔ Thoracic spine movement
✔ Ankle mobility (affects knee and hip mechanics)
Overstretching into deep hip pinch may aggravate symptoms — comfortable range mobility is best.
Try adjusting one variable at a time:
1. Cadence — increase slightly
2. Saddle height — test 2–3 mm adjustments
3. Reach — reduce by 5–10 mm
4. Gear selection — avoid grinding
5. Ride duration — reduce temporarily
6. Strength sessions — add 1–2 per week
Cycling hip pain is typically manageable when load and position match your current capacity.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
