Why do we become quad-dominant? 

By: Peter Stamos

Taming quad dominance can be challenging because it is influenced by both our activities—like sitting or squatting—and a neurological component that is difficult to control. As we age, we tend to engage in repetitive activities. When we are younger, we usually have more variety in our movements, but as we grow older, we often gravitate towards activities we enjoy and stick with them. Additionally, injuries can trap us in these patterns.

Injuries themselves can create problems because they often dull the sensory feedback from the affected area. Our posture and movement quality rely heavily on what we can sense. The areas of our body that provide the most sensory information to the brain are the feet, hands, eyes, and ears. As coaches, we typically have more influence over the hands and feet than the eyes and ears. However, spending time learning about the visual and vestibular systems can be beneficial. Having connections with other professionals who specialize in these areas is also essential.

From a movement perspective, one of the most significant influences on managing quad dominance is the proximal hamstrings. The proximal hamstring connects to the pelvis, and when contracted, it helps pull the pelvis out of an anterior tilt. When the pelvis is tilted anteriorly, the quads gain a mechanical advantage over the proximal hamstrings. It can be challenging to engage the proximal (upper) hamstring, and it is often underutilized compared to the distal (lower) portion of the hamstring. This means that even if you perform hamstring exercises, you might only activate the lower part of the hamstring, leaving your pelvis still in an anterior tilt.

To improve our ability to engage the hamstrings, we should consider the body’s receptors, often referred to as proprioceptors. These receptors respond to various stimuli, suggesting that the methods to effectively engage the proximal hamstring will differ for each client. In a training environment, it’s beneficial to vary movements by incorporating different speeds, angles, lengths, and loads. By identifying which variable elicits the strongest stimulus to our hamstrings, we can enhance their response to our brain.