Where does it hurt?

Say where it pinches when you ride — then this page shows which structure sits there, what it hangs on, and what is usually worked with at that spot.

And what this page does not say: where your trouble comes from. Nobody can tell that from a distance. This page shows anatomy, it makes no diagnosis — and for pain that stays, ask someone who can look at you.

What sits at that spot

Hip

Psoas major

The psoas major starts at the spine, runs through the pelvis and attaches on the inside of the thigh bone. It is the only muscle that connects trunk and leg directly — and cycling holds it shortened for hours.

Related to: Iliacus, Tensor fasciae latae (TFL), Gluteus medius. This paragraph says where something sits and what it attaches to — and expressly not where symptoms come from.

What people commonly work on in this area

These exercises are commonly used for this area — they are not a treatment plan and are not tailored to you. The numbers are reference values to orient yourself by, not instructions. Anything that hurts is a reason to stop, not to push through; and if symptoms stay or come back, show them to someone who can examine you.

Kneeling hip flexor stretch Mobility · Hip flexors 30 seconds per side
What for. Stretches the hip flexor — the muscle cycling holds shortened for hours, because trunk and thigh stay at an acute angle throughout.

How it goes.
1. Go into a lunge and down onto the back knee, front leg at a right angle.
2. Push the pelvis forward without arching the lower back — squeeze the glutes and it tilts the right way by itself.
3. Keep the upper body upright and look for the tension at the front of the back leg's hip.
What to watch. The most common mistake is arching the lower back: then the lower back stretches instead of the hip flexor, and you barely feel a thing.

Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Floor or mat.
Figure-four glute stretch Mobility · Glutes 30 seconds per side
What for. Stretches the deep glute muscles that keep the pelvis steady while you pedal.

How it goes.
1. Lie on your back, both knees bent.
2. Put one ankle across the other knee — the legs form a figure four.
3. Grip the lower thigh with both hands and pull it towards your chest.
What to watch. Keep your head on the floor. Sitting up shortens the distance and loses the stretch.

Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Floor or mat.
Leg swings Mobility · Hip flexors 12 reps per side
What for. Takes the hip through its range before a ride without stretching it — preparation, not a stretch.

How it goes.
1. Steady yourself sideways on a wall.
2. Let one leg swing loosely forward and back, from the hip, not with momentum from the trunk.
3. The range grows by itself over the first few repetitions.
What to watch. Do not throw the leg into the end position. That is momentum, not mobility.

Reference: 12 reps per side, one round is enough, before a ride or as a break. Needed: Wall, Standing.
Glute bridge Strength · Hip 15 reps
What for. Strengthens the glutes in extension — the movement that puts pressure on the pedal.

How it goes.
1. On your back, knees bent, feet hip-width apart.
2. Squeeze the glutes and lift the hips until thigh and trunk are in one line.
3. Hold briefly at the top, then lay down one vertebra at a time.
What to watch. No higher than that line. Beyond it, the lower back works, not the glutes.

Reference: 15 reps, two to three rounds. Needed: No equipment, Floor or mat.

Much of this hangs on your riding position — and that can be worked out. Work out my position