If your knees tend to fall inwards while cycling, the culprit could be a muscular imbalance in your legs. This often stems from an uneven pelvis, which can throw off your knee alignment and cause discomfort. The good news? A few targeted exercises can make a big difference.
Try this straightforward sequence each day for the next four weeks to help rebalance your pelvis and improve knee tracking:
- Foam Roll the IT Band
Spend two minutes on each leg daily, holding on any sore spots for 15–20 seconds. This helps release tension along the outside of the thigh. - Activate the Abductors with Clams
Perform 8–12 reps per side of the Pilates clam exercise, with or without a resistance band. This targets the outer hips, encouraging better stability. - Strengthen Hamstrings and Mobilise the Spine
Using a resistance band, push the leg outward while squeezing your heels together and rolling from side to side. Do 8–12 reps. This builds hamstring strength and promotes spinal mobility.
Stick with this mini programme daily and notice the change—not just in your knee alignment, but in your overall ride comfort.
Enjoyed this mini-workout? Why not join our online sport specific classes!
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