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

Knee

Rectus femoris

Four muscles cross the front of the knee and attach together at the kneecap; one of them starts up at the pelvis and therefore spans two joints. On the outside, the iliotibial band lies over them.

Related to: Vastus medialis, Vastus lateralis, Iliotibial band (ITB). 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.
Single-leg stance Strength · Legs 30 seconds
What for. Trains the standing leg to stabilise — the same chain that keeps the knee on track while pedalling.

How it goes.
1. Stand on one leg, lift the other slightly.
2. Fix your eyes on a steady point.
3. If it comes easily: close your eyes or stand on a cushion.
What to watch. The standing leg's knee should stay over the foot and not fall inwards.

Reference: 30 seconds, two to three rounds. Needed: No equipment, 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.
Clamshell Strength · Hip 15 reps
What for. Strengthens the side glute muscles that keep the pelvis level while you pedal. If it tips, the knee travels inwards.

How it goes.
1. Lie on your side, hips and knees bent, heels together.
2. Open the top knee without letting the pelvis roll backwards.
3. Close slowly — the way back counts too.
What to watch. If the pelvis rolls along, the trunk is doing the work instead of the glutes. A hand on the hip gives it away at once.

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