The Proper Angle of Your Legs While Cycling

Position is everything when cycling. It might not seem important at first, but after the miles add up, you begin to notice everything. Even small problems become gargantuan. If your legs are bent, overextended, tipped or angled in the wrong direction, you can even be injured, or your legs will cramp unmercifully. Avoid these problems by checking a few leg angles and positions before you ride.

  1. A Single Rule

    • Since there is no fixed angle when cycling, a simple rule has developed that positions the leg angle correctly throughout the pedal stroke. This rule -- aptly called the knee-over-pedal rule -- states that when your foot is in the 3 o'clock position -- or perfectly horizontal on the pedal -- your knee should be directly above the pedal axle. Another checkpoint that should align is the seat tube and hip joint. The seat tube is the vertical tube, usually slightly angled, that your seat is attached to. Follow the angle up from the pedal axle, and the line should intersect your hip joint. If the knee-over-pedal, and the seat-tube-to-hip-angle are correct, your leg angles should be fine. Any variations to either one of the rules can make you sore and reduce your cycling efficiency.

    Seat

    • Put on clipless shoes and install clipless pedals on your bike for this test. You can do the test without them, but it won't be altogether accurate. Clipless shoes require your foot position to remain consistent on the pedal for the best angle. Start by riding the bike normally or put it in a bike stand and have an assistant or bike shop employee check you as you pedal. When your legs are at the bottom of the pedal stroke, you should have a slight bend in your knee of no more than 10 degrees at most. If it's more than that, lower the seat. If your legs are extended all the way down straight, or your hips rock back and forth when you're pedaling, raise the seat. Check the seat-tube-to-hip-joint angle next. Have an assistant run a straightedge or even a piece of string from the pedal axle, up the seat tube and across your hip. The line should intersect your hip joint. If it doesn't, loosen the setscrews under the seat and slide it forward or back until the angle aligns.

    Clips

    • When the hip and seat angles are established, check the pedal over axle alignment. If your foot remains too far forward or too far back, there's one more adjustment on the bottom of your shoe to accommodate this problem. Start by removing your shoes. Use a 4 mm hex wrench to loosen and remove two setscrews that secure the clip -- which looks like an arrowhead -- from the bottom of your shoe. There are three sets of holes in the bottom of your shoe, one forward, one centered and one closer to the back. If your knee is too far forward or over the axle in front, move the clips to the holes near the back of the shoe. If your knee is too far behind the axle, move the clips forward.

    Crank Arms

    • If you've made the adjustments to the seat and pedals, and the knee-to-pedal angle remains off, you can still fix it by replacing the crank arms. Most crank arms are 170 or 175 mm. If your knee remains too far forward, try a shorter crank arm. If your knee is too far back, try a longer crank arm. These adjustments might seem minute, but they work because your knees and legs revolve countless times, over and over. Even small adjustments are important. It might take you weeks to get everything situated. Remember, if it hurts and continues to hurt, your leg angle might be bad; adjust it until it feels good and continue to ride. Everyone has different body shapes, limb lengths and postures .One size doesn't fit all. Find out what works for you by taking some tools with you when you ride, and experiment by adjusting things little by little until everything's comfortable.