How to Choose a Rowing Seat Cushion

To choose a rowing seat cushion, pick one that is thin (about 1 to 2cm), firm, non-slip and no bigger than the seat itself. Before you buy any cushion, try better shorts and a posture check, because many sore sit bones settle within a few weeks without one.

Do you need one?

A 30-minute row at 22 strokes per minute means 660 trips up and down the slide, so a firm seat gets plenty of chances to rub. Mild soreness often fades as you adapt in the first few weeks. Padded cycling shorts or well-fitting kit may fix the problem on their own, because they reduce friction and pressure. See what kit to wear for rowing.

If discomfort is sharp, persistent or affects the lower back, tailbone or groin, speak to a GP or physio. Don’t use a cushion to mask pain that needs attention.

Try these first, in this order, for about 2 weeks:

1. Wear close-fitting, seamless shorts or leggings, and avoid baggy kit that bunches.
2. Check your posture. Sitting back on your tailbone instead of rocking forward from the hips on the recovery makes the seat feel worse.
3. Split long rows. As a rule of thumb, swap 30 minutes for 3 x 10 minutes with 1 minute standing between.
4. Adjust the footplates and straps so you aren’t pulling yourself into the seat.

If soreness continues, then try a cushion.

What to look for

• Thickness: about 1 to 2cm gives comfort without throwing off your posture. Anything thicker lifts you further from the footplate, which alters your catch position and the angle of the handle.
• Material: firm foam or gel is common. Avoid anything so soft that it compresses unevenly or lets you sink and wobble.
• Grip: a non-slip base stops the cushion moving during the stroke. A cushion that slides under you can be worse than no cushion.
• Shape: a cut-out or contoured shape may relieve pressure on the tailbone and sit bones. Flat designs suit some people better.
• Cover: you will sweat, so look for a cover that dries quickly and wipes clean.
• Durability: hard-wearing covers and foam that bounces back last longer.

Types compared

Type	Feels like	Good for	Drawback
Thin foam pad	Firm and light	Most ergs	Compresses over time
Gel pad	Soft at first	Sit-bone pressure	Can be bulky and heavier
Memory foam	Soft and slow to rebound	Short, easy sessions	Can sink and feel unstable
Cutaway or contoured	Less pressure on the tailbone	Tailbone discomfort	Fit depends on your seat’s shape

Some are made for ergs and some for boats, and the two aren’t always interchangeable.

How to measure your seat

1. Measure the length and width of the seat’s top surface in centimetres.
2. Note any contour. On a sculpted seat, a flat cushion may sit unevenly, so look at the shape as well as the size.
3. Choose a cushion that sits inside those edges. An overhang lets it shift and catch.
4. Slide the seat by hand through its full travel with the cushion on. Check it doesn’t foul the rail or ride up against the wheels.

How to test it

Give any cushion 3 sessions before you decide, because every seat feels odd at first. Use a 20-minute row at your usual pace, and compare it with a row without the cushion.

Check	Good sign	Bad sign
Position	Same reach at the catch	Shins past vertical, or you feel perched
Movement	Stays put for the whole session	Creeps forward or back
Comfort	Soreness eases by the third session	New pain, or numbness

If it feels wrong after that, send it back if you can and try a thinner one.

Care

Wipe it down after each session, let it dry and keep it out of direct heat. Use mild soap and water rather than harsh chemicals, which can break down the foam. If it is machine washable, follow the label. Replace it when the foam stays compressed.

Check your technique

A cushion won’t fix a technique issue. A common cause of tailbone pain is slumping at the finish or rounding the back. Compare yours against common rowing technique faults and go back over how to use a rowing machine.

If you are buying a machine and care about comfort, our best rowing machine guide is a good place to start. If you want a break from the seat altogether, our comparison of rowing vs the Stairmaster looks at a standing option.