How to Sit on a Bike Saddle the Right Way

Saddle Position: Get It Right

Before we even get to how you sit, let's make sure your saddle is set up properly. A poorly positioned saddle is like wearing shoes that are too small, you're setting yourself up to be uncomfortable from the start.

To get your saddle setup right, you'll need to make three key adjustments:

Height

Your saddle should be high enough that your leg is almost fully extended (but not locked out) at the bottom of your pedal stroke.

Tilt

Keep the saddle mostly level. If it's tilted too far forward, you'll feel like you're sliding off. Too far back? You'll put unnecessary pressure on sensitive areas.

Fore-Aft Position

The saddle should be adjusted so your knee is directly over the pedal spindle when the pedal is at 3 o'clock.

Sit Bones, Not Soft Tissue

Your weight should rest on your sit bones and not the soft tissue up front. Sit bones are designed to bear weight, so we want to accommodate them as much as possible on your saddle.

To find them:

• Sit on a firm, flat surface and notice where your weight naturally rests. That's where your saddle should support you.

If your saddle doesn't feel like it's hitting the right spots, you might need one with a different width or shape to match your anatomy.

Don't Sit Still

While you're riding, your body may want to shift around on the saddle. Go with the flow and don't be too rigid in your position.

Many cyclists think there is only one correct sitting position and they marry it. But be flexible with your positioning! Think of it as a dance - slide forward on the saddle when climbing, slide back when descending, and give yourself permission to move when you need to.

Shifting around helps reduce pressure build-up and will ultimately keep you comfortable. Your body knows what it needs, so listen to it!

Let the Saddle Do the Work

Resist the urge to perch on the nose of the saddle or hunch forward with all your weight on your hands. Your saddle is there to support you, so let it.

Core Engagement

Use your core muscles to stabilize yourself instead of dumping all your weight onto your arms or hands. This also helps with overall balance and control.

Relaxed Grip

Keep your hands light on the bars to ensure your weight is where it's supposed to be.

Gear Up for Comfort

Cycling bib shorts are the best equipment you can purchase for bicycle comfort. It's how the pros are able to sit on their saddle for days on end.

But here's the thing - you probably don't want to look like a pro... just feel like one on the saddle. No shame in that game! The good news is, you can get all the comfort without having to squeezing into pro-level lycra.

High-end foam padding and quality fabric make a significant difference in your riding comfort. The right gear helps prevent chafing, reduces pressure points, and keeps you comfortable on longer rides - whether you're racing or just enjoying a weekend cruise.

Give It Time

Even with perfect form and gear, it may take time for your body to adjust to a bicycle saddle if you're brand new to cycling.

Just start off with shorter rides and gradually build up your core muscles to stabilize your body. Your comfort will improve as your body adapts to the cycling position.

The Bottom Line