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Many cyclists find that an incorrect saddle shape causes painful sit bones. The right bike saddle makes the difference between enjoyment and discomfort. In this article, you'll learn how to measure your sit bones and why they're so important for cycling comfort.
Your sit bones are the two hard bones at the base of your pelvis that are in direct contact with your bicycle saddle. When you sit on a chair or hard seat, you can often immediately feel the pressure points of your sit bones. These bones are incredibly important for cyclists: they determine how you sit on a saddle and where the correct pressure points are located.
Incorrect cycling posture or an ill-fitting saddle can cause saddle pain, poor circulation, or pressure on sensitive areas. Proper support for your sit bones is therefore crucial for comfort, whether you're riding a mountain bike, road bike, or city bike.
The right bike saddle helps stabilize your pelvis, prevents wobble, and allows your knees and feet to move naturally. A good bike saddle allows you to cycle longer and more comfortably, without back or seat pain.
Measuring your sit bones might seem tricky, but you can easily do it yourself with a few household items. Follow these steps:
Place a piece of cardboard or sturdy paper on a flat surface, such as a chair or table.
Sit upright with your feet flat on the floor, allowing your pelvis to come into a natural position.
Move slightly back and forth so that your sitting bones leave a clear imprint in the cardboard.
Carefully stand up and find the two deepest pressure points – these are your sitting bones.
Measure the distance between the pressure points with a tape measure or ruler. This will give you your sit bone width in millimeters.
On average, add 20 to 30 mm to determine the correct saddle width . This allows room for the saddle to support your bones without putting pressure on your inner thighs or groin.
Check this by trying a few different saddles: a narrow saddle for road cyclists, a wide saddle for upright cycling, or a good saddle with soft padding for recreational use.
Measuring with cardboard is an easy way to determine which saddle size fits your body. This way, you'll quickly find a good bike saddle that's truly comfortable.
Many cyclists think a wide saddle automatically provides more comfort, but that's not always true. A saddle that's too wide can actually chafe against the inside of your legs, causing pain or irritation on longer rides. The same goes for a saddle that's too soft: a soft saddle may seem comfortable at first, but after a while, your sit bones can sink in, creating pressure points on sensitive areas.
So it's not about width or width, hard or soft, but about the right saddle width that fits your sit bones. A narrow saddle is often better for a road bike or mountain bike, because your pelvis tilts more forward and your riding position is more athletic. For a city bike or electric bike, where you sit upright, a slightly wider saddle can be more comfortable. A good bike saddle supports your pelvis precisely where it's needed and gives you the stability to move smoothly, without wobbling or experiencing pain.
By measuring your sit bones and determining the ideal saddle width, you avoid having to constantly try new saddles. This way, you can immediately choose a suitable model that suits your posture and cycling style – and avoid a lot of unnecessary saddle pain.
Many cyclists think a soft saddle automatically feels better. While a soft saddle does feel comfortable at first, it can become uncomfortable after longer rides. Your sit bones sink deeper into the padding, creating pressure points on sensitive areas like your groin or pubic bone.
👉 Where a soft bicycle saddle is useful:
For short trips on the city bike.
When you sit upright and move little.
👉 Where a harder or narrower saddle works better:
For sporty cyclists, such as racing cyclists or mountain bikers .
On longer rides, because the saddle provides more stable support and improves blood circulation.
Still not sure? Check out the best bike saddles for saddle pain here!
The right bike saddle depends heavily on your posture, your bike, and your movement. A good saddle should properly support your sit bones while still allowing room for movement.
👉 What to look out for:
Riding position : Do you sit upright (city bike) or forward in a sporty position (racing bike/mountain bike)? An upright position often requires a wide saddle , while a sporty position requires a narrow saddle .
Use : Short rides → comfort is important (e.g., a soft saddle). Long rides → stability and the right size are crucial.
Storage space or special features : Some suitable saddles have additional recesses for pressure relief or ventilation.
The right saddle width is key to comfort. A saddle that's too narrow doesn't support your sit bones properly, while a saddle that's too wide causes chafing on the inside of your legs . Both lead to saddle sores and a poor cycling experience.
How to determine the ideal saddle width:
Measure your sitting bones (for example with the cardboard sitting method).
Measure the distance between the pressure points.
Add 20–30 mm to this for the correct size.
Choose a good bicycle saddle that has this size.
The distance between your sit bones determines which saddle size best suits your body. This prevents discomfort and makes riding more enjoyable. Guidelines are as follows:
Small (S) : distance between the sit bones 70 – 100 mm → saddle width around 130 mm
Medium (M) : distance 100 – 130 mm → saddle width around 143 mm
Large (L/XL) : distance 130 – 160 mm → saddle width 150 mm or wider
Consider this schedule primarily a practical starting point . A saddle that fits your body shape ensures a stable position, less pressure, and more power on the pedals.
👉 Practical tip: always try out a few different saddles . Sometimes your body needs time to get used to a new saddle , but you'll quickly notice whether it offers the right size and support.
