Glute amnesia, where the glutes are inactive and become consequently weak, occurs for a number of reasons, three of which are relevant to cycling:
1. Pain and tightness in the front of the hip, which is common for the avid cyclist.
2. Pressure is put on the glutes while riding the saddle, which inhibits their neuromuscular response (the same way that a massage relaxes muscle tissue).
3. Lack of explosive/intense movement, which is what the glute muscles are most responsive to.
Test your strength in the glute medius with this Hip Drop Test. Use a mirror or record yourself to see the change in hip position.
1. Stand with your feet parallel, hip distance apart and your hands on your hips.
2. Lift one leg up.
3. If the hip drops (on the side of the lifted leg) when you lift the leg there is a weakness in the opposite glute (the standing leg).
4. If there is no movement in the hip or the hip rises when you lift the leg you have good glute strength on the standing leg.
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