You know the feeling: Your pants feel tighter and you can no longer put your phone and keys in your front pocket for fear of getting them stuck.
The quadriceps and hip flexor muscles on the front of your legs are responsible for extending the hip and knee joints. They have tremendous potential for growth and get a great workout from movements like front squats, step-ups, and walking lunges.
Having powerful quads is not a bad thing by any means. In fact, the greatest Olympic weightlifters, cyclists, and speed skaters have huge powerful quad muscles.
Some folks have very powerful quads but have issues recruiting the muscles of the posterior chain. They allow the quads to handle all lower body movement.
Having poor form can also contribute to you being quad dominant. If you are an athlete who notices your weight is often in your toes, you may be prone to this imbalance. If the coaches are always telling you to get in your heels, this is probably the correction they are trying to accomplish.
The top priority in a training program should always be safety and function. That’s why using compound movements like squats and deadlifts provide excellent returns.
In terms of strength building and promoting lean body mass, squats and deadlifts provide the most bang for your buck. People who focus too much on a single movement like squatting may be neglecting movement patterns that would keep them strong and healthy. Therefore, you should have an equal ratio of squat and lunge workouts to hinge and deadlift workouts. If you are quad dominant, or lacking in the posterior chain department, then that ratio should be 2-to-1 in favor of the hinge and pulling movements. As you are able to better recruit and develop the glutes and hamstrings, then you can start to balance out the program you are following.
Building a stronger posterior chain will also make all of your lifts more powerful and you will look and feel better, too!
Deadlifts, RDL’s, kettlebell swings, good mornings, reverse hypers, and hip thrusts are all excellent for beefing up those glutes and hamstrings. You can also adapt movements to make them more favorable to the posterior chain. Low bar back squats and box squat variations, for instance, recruit more posterior chain than front squats do. Reverse lunges instead of forward or walking lunges will also be a better option to help you stay in your heels.
If it looks like you have a second kneecap, then you might be in the running for quad dominance. Our training programs contain constant variance to make sure you are improving in all areas and eliminating weaknesses. Our coaches can help you through a series of assessments to determine what to focus on and how to get your body strong, healthy, and balanced.