How to Find the Right Saddle Height

Finding the correct saddle height is arguably the most important adjustment a cyclist can make. It can improve performance, prevent injury, and make you more comfortable on the bike.

The tricky part is finding the right height for you. Depending on who you talk to or what article you read, you'll probably get different advice. I've been fitted professionally three different times, and each time my position was set up with slight variations.

Why is this? The truth is, there's no one right method for every person. The key to finding the correct saddle height is to follow basic guidelines and make small adjustments as needed.

Let's take a look at the four most common methods for dialing in saddle height and the pros and cons of each test.

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What is the Correct Saddle Height?

Most cycling literature agrees that a saddle height that allows for 25 to 35 degrees of knee flexion when the pedal is at bottom dead center is optimal.

It's more common for cyclists to err on the side of a saddle being too low because it's the position that's more comfortable. But riding for long periods in this position can cause overuse injuries to the quadriceps, the patella tendon and the hip flexors.

On the other hand, a saddle that's too high can cause overuse injuries to the hamstring tendons, the iliotibial band and the muscles of the calf. While there's a pretty big difference between 25 and 35 degrees of knee flexion, it's important to stay within this range to avoid injury and maintain optimal power output.

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The Heel Method

How: With your shoe on, get on your bike and place the pedal at the bottom dead center of the pedal stroke (six o'clock). With your heel on the platform of the pedal, raise or lower the seat until your leg is completely straight.

Pros: This method is easy and can be completed at home with little to no help. No additional equipment is needed.

Cons: This is one of the least scientific methods for dialing in the correct seat height. Individual differences in femur, tibia and foot length also aren't accounted for, and usually leads to a seat height adjustment that's too low.

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The Hamley Method

How: Stand straight against the wall. Hold a book or other object between your legs that's roughly the same width as the front of your saddle. Measure from the top of the object to the floor to calculate your inseam length.

Measure the inseam several times and take an average of your measurements. Add an additional 9 percent of the total (109 percent of inseam length). Use this measurement to calculate seat height from the pedal axle to the top of the saddle.

Pros: A study conducted by Professor Peveler and his colleagues in the Journal of Exercise Physiology found that this method was accurate at achieving an angle between 25 and 35 degrees of knee flexion 67 percent of the time. Minimal tools are required for the test and it has been the method of choice of cycling coaches for many years.

Cons: The Peveler study determined that this method might not provide the optimal position for power output.

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The LeMond Method

How: Calculate inseam length just as you would in the Hamley method. Take 88.3 percent of this number. This is your seat height from the bottom bracket to the top of the seat, measuring along the angle of the seat tube.

Pros: This measurement will be slightly different from the Hamely method. Peveler's study has shown that it's almost as accurate (65 percent) as the Hamley method in producing knee flexion angles between 25 and 35 percent.

Cons: While some prefer this method to the Hamely, it doesn't take into account the length of the crank arm. Because of this, saddle height usually ends up slightly lower than recommended.

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The Holmes Method

How: Place the bike in a stand or indoor trainer. With your cycling shoes on, rotate the pedal to bottom dead center (six o'clock). Have a partner use a goniometer to measure flexion in the knee joint.

Pros: You'll get an accurate measurement of knee flexion with this method and can adjust accordingly.

Cons: A goniometer will cost you a little money, and while it's not difficult, you'll need to know how to use it, which will require some basic knowledge of human anatomy.

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Conclusion

There's no one method that will ensure correct seat height. The most accurate method according to Peveler's study is the Holmes method. There's less room for error and it accounts for individual differences in anatomy.

The trick is finding the degree of knee flexion that works best for you. Peveler found that a seat height at 25 degrees of knee flexion was the optimal position for power output and comfort, especially for those cyclists with a history of patellar tendonitis.

However, this may or may not be the position for you. Start at a position of 25 degrees knee flexion and adjust as needed, depending on your level of comfort. Make sure to stay within the 25 to 35 degrees of knee flexion range to avoid overuse injuries and to get the most power out of your pedal stroke.

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