Knee Tracking (Valgus / Varus)
Target≈−5° to +5° (the knee tracks straight over the foot)
frontal-plane hip–knee–ankle angle during the down-stroke, from the front.
Why this matters
From the front, the knee should drive straight up and down over the pedal. A knee that collapses inward toward the top tube (valgus) is one of the most common drivers of anterior/medial knee pain in cyclists; a knee that bows out (varus) stresses the lateral structures. Both usually trace back to cleat setup or hip strength, not the knee itself.
What good looks like
Through the loaded down-stroke (around 3 o'clock), the knee stays stacked over the foot — minimal side-to-side wander.
Common faults
- Valgus (knee in) — medial collapse; often weak hip abductors/external rotators or cleat/arch issues.
- Varus (knee out) — outward bow; often cleat rotation or stance-width (Q-factor) related.
Coaching cues
- Check cleat rotation, stance width, and arch support before blaming the knee.
- Strengthen glute medius / hip external rotators for medial collapse.
How to draw
- Use a front (anterior) clip; pause in the down-stroke where load is highest.
- Thigh line: hip → centre of the patella.
- Shank line: centre of the patella → midpoint between the malleoli.
Related measurements
- Knee Extension at BDC — the sagittal-plane companion (saddle height).
General bike-fit guidance, not a clinical recommendation.
source · sports/cycling/learn/cycling_knee_valgus.md