Reading time: approx. 6 minutes · Updated: October 2026
Knees that ache after a ride, a stiff neck or numb hands: often it is not your fitness but your riding position on the bike. Just a few centimetres at the saddle or handlebar decide whether you ride relaxed or struggle after an hour.
Here you will learn which basic posture suits your bike, how to set up the right riding position in five steps and how to recognise a wrong position.
The three basic postures on a bike
| Posture | Typical bike | Upper body | Weight rests mainly on |
|---|---|---|---|
| Upright | City bike, Dutch bike, many e-bikes | almost vertical | the saddle |
| Moderate | Trekking bike, touring bike, e-bike | slightly tilted forward | saddle and hands |
| Sporty | Road bike, gravel bike, MTB | clearly stretched forward | hands, pedals and saddle nose |
No posture is better in principle. What matters is that it suits your bike, your route and your flexibility. The further you lean forward, the more weight shifts from your seat to your hands and crotch.
The right riding position in 5 steps
1. Set the saddle height
Height is the most important value. A proven rule of thumb: inseam times 0.885 gives the distance from the centre of the bottom bracket to the top of the saddle, inseam times 1.09 the distance from the pedal axle with the pedal at the bottom. For a 78 cm inseam that is around 69 cm from the bottom bracket. When seated, your leg should be almost straight at the bottom without your hips rocking.
2. Level the saddle
Place a spirit level or a straight batten on the saddle. If the nose points down, you slide forward and lean harder on your hands. If it points up, it presses into your crotch.
3. Move the saddle forward or back
Set the cranks horizontal. Your front knee should then sit roughly above the pedal axle. After that, fine-tune in small steps of about 3 mm. You will find the detailed guide in Adjusting your bicycle saddle correctly.
4. Check handlebar height and reach
Your arms should be slightly bent, your shoulders relaxed and your wrists straight. If you have to stretch far or your shoulders slump forward, the handlebar is too low or too far away. You can tell a handlebar is too high when you sit with almost no weight on your hands and the bike feels unsteady in corners.
5. Choose a saddle width that suits your posture
The more upright you sit, the wider the saddle can be, because your weight rests more on your sit bones. In a sporty posture a wide saddle gets in the way of pedalling, so a narrower one fits. How far apart your sit bones are takes only a few minutes to measure: Measure your sit bone width.
How to recognise a wrong riding position
| Complaint | Possible cause | What to check |
|---|---|---|
| Pain at the front of the knee | Saddle too low or too far forward | Saddle height and position above the pedal axle |
| Pain at the back of the knee | Saddle too high | Saddle height, hips must not rock when pedalling |
| Numbness in the crotch | Saddle nose points down or up, saddle too narrow | Tilt and saddle width |
| Stiff neck and shoulders | Handlebar too low or too far away | Handlebar height and reach |
| Numb hands | Too much weight on the hands | Saddle tilt and handlebar height |
Numb hands are often caused by too much weight on the handlebar. What else helps is covered in Numb hands while cycling: causes and what really helps.
If it is mainly your sit bones that hurt after cycling, the saddle itself is often the cause. Causes and solutions are in Sit bone pain when cycling.
If it is mainly your back that hurts, you will find causes and suitable saddles in Bike saddle for back pain.
Which saddle suits which posture?
Our three PRO saddles cover the three basic postures. All are 100 % waterproof with welded seams.
- Upright: Alpensattel 3.0 Comfort PRO, 21 cm wide, for city, trekking and e-bike riding in an upright posture.
- Moderate: Alpensattel 3.0 Sport PRO, 15.5 cm wide, for touring and trekking when you ride slightly tilted forward.
- Sporty: Alpensattel 3.0 Race PRO, 14 cm wide, for road and gravel riding in a stretched posture.
Frequently asked questions
How high should the saddle be?
As a starting value: inseam times 0.885, measured from the centre of the bottom bracket to the top of the saddle. For a 78 cm inseam that is around 69 cm. Then adjust in small steps.
Is sitting upright healthier?
Not in principle. Upright takes load off hands and neck but puts more on your seat. Sporty spreads the weight better but needs more flexibility. What matters is that the posture suits you and your bike.
How long does it take for a new riding position to feel good?
Give your body a few rides after a change. Change only one value at a time and in small steps, then you will notice what helps.
What if the saddle still doesn't fit?
You can test our saddles risk-free for 30 days. Shipping is free and takes 1–3 days.
Conclusion: With the right saddle height, a level saddle, a suitable handlebar and a saddle width that matches your posture, you sit relaxed and ride longer without pain. You will find all models under Bicycle saddles.
