Video guide: How to set the correct saddle height

By Cycling UK
Whether you’re new to cycling or just getting back into it, one of the most important adjustments you can make for comfort, efficiency and injury prevention is setting the right saddle height

An incorrect saddle height can lead to:

  • Knee pain
  • Saddle discomfort
  • Loss of pedalling power
  • Hip rocking or numbness

The good news? You don’t need to be a bike mechanic to get it right. With just a few simple steps, you can quickly find a saddle height that works well for you.

Finding the right saddle height

Method 1: The heel method (quick and easy for beginners)

This is a quick and easy method for beginners.

Instructions:

  • Lean against a wall or ask someone to hold your bike steady.
  • Sit on the saddle and place your heel (not your toes) on the pedal.
  • Rotate the pedal to the bottom of the pedal stroke (6 o’clock position).
  • Your leg should be completely straight when your heel is on the pedal:
    • If your leg is bent this means the saddle is too low
    • If you can’t reach the pedal this means the saddle is too high
  • Once this is set, switch to riding with the ball of your foot on the pedal – your leg should now have a slight bend (25-30°) at the bottom of each pedal stroke.

Method 2: Inseam formula (more precise approach)

This method uses your body measurements to calculate your ideal saddle height.

Instructions:

  • Measure your inseam:
    • Stand against a wall, barefoot
    • Place a book between your legs (similar to saddle pressure)
    • Measure from the floor to the top of the book in centimetres
  • Multiply your inseam by 0.883:
    • This gives your saddle height from the centre of the bottom bracket to the top of the saddle

Example:

  • If your inseam measures 78cm, this would work out as 78 × 0.883 = 68.87cm saddle height.

Use a tape measure to set this height as accurately as possible.

How to adjust the saddle height

  1. Use a hex key or the appropriate tool to loosen the seat post clamp.
  2. Adjust the saddle up or down to your target height.
  3. Tighten the clamp securely before riding.

Final fit check

Before hitting the road, check for the following:

  • Your hips don’t rock side to side while pedalling.
  • Your knees stay aligned with the pedals.
  • You feel comfortable with no strain and no overextension.

You’ll know you've got it right when after a ride you don’t feel pain in your knees, hips or lower back.

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