It is common for lifters to feel their quadriceps working intensely during a squat while their glutes remain quiet. This “quad dominance” suggests a biomechanical imbalance where the muscles on the front of the thighs are performing a disproportionate amount of work. This shift in workload away from the posterior chain is often due to a subtle misapplication of force. This article will explain the underlying reasons for this imbalance and provide precise corrections to ensure your glutes are fully engaged.
The Muscles That Should Be Working
The squat is a complex, multi-joint movement that recruits nearly all the muscles in the lower body. The Quadriceps femoris group, located on the front of the thigh, functions as the primary knee extensor, controlling the descent and straightening the leg on the ascent. The Gluteus Maximus is the primary hip extensor and should be the main power source for driving the body upward out of the bottom of the squat.
The Hamstrings also function as hip extensors, assisting the glutes in the upward movement. They also stabilize the knee joint by co-contracting with the quads. A balanced squat distributes the load across all these muscles, but the glutes must be involved to achieve powerful hip extension. When the quads take over, it indicates a compensation where hip movement is minimized relative to knee movement.
Common Form Errors Leading to Quad Dominance
One frequent error that overloads the quads is allowing the knees to travel excessively forward over the toes during the descent. This movement dramatically increases the angle of knee flexion, maximizing quadriceps recruitment and placing compressive stress on the knee joint. This forward shift often results in a more upright torso angle, encouraging the quads to bear the load.
Failing to achieve adequate depth, often called a partial or half-squat, is another common mistake. Stopping above the point where the hip crease is parallel with your knee limits the maximum stretch and activation of the glutes and hamstrings. Full engagement of the hip extensors requires reaching a depth that allows the force to properly shift onto the hips. When the movement is initiated by dropping the knees first rather than pushing the hips back, it becomes a knee-dominant movement.
The movement at the bottom of the squat can also be problematic, especially with “butt-wink,” or posterior pelvic tilt. This rounding of the lower back occurs when the range of motion is exceeded, causing the pelvis to tuck under and effectively disengage the glutes. This momentary disengagement compromises power transfer and places unnecessary stress on the lumbar spine, forcing the quads to restart the movement.
Adjusting Stance and Movement for Glute Engagement
To shift the effort toward your glutes, adjust the mechanics of your hip and knee joints. Widen your stance slightly beyond shoulder-width and turn your toes outward to an angle between 10 and 30 degrees. This wider, externally rotated position optimizes the leverage of the glutes and hip adductors, allowing for greater hip involvement and a deeper squat for most individuals.
When initiating the squat, think of the movement as “sitting back” rather than “dropping down.” This cue encourages you to hinge at the hips first, moving your hips backward as if reaching for a chair. This hip-first initiation loads the posterior chain from the start. Throughout the lift, press through your heels and actively drive your knees outward. This action creates torque at the hip joint, which activates the gluteal muscles and keeps the knees aligned over the feet.
Focusing on the concentric phase, or the ascent, is equally important. Instead of thinking about straightening your legs, imagine pushing the floor away with your feet. This mental cue reinforces the glutes as the primary drivers of hip extension, helping you rise by forcefully extending the hips. Correcting the movement pattern often requires reducing the load initially to allow for the practice of these new motor patterns.
Accessory Exercises for Glute Strengthening
The underlying reason for quad dominance is often the glutes’ inability to fire effectively, forcing the quads to compensate. Targeted strength work outside of the squat is necessary to build the required capacity. Before starting your squat session, incorporate glute activation exercises, such as the glute bridge or clamshells, to ensure the muscle is neurologically prepared.
For building glute strength, the Barbell Hip Thrust is an effective accessory exercise, positioning the glutes as the primary mover against a heavy load. This isolation movement directly trains the powerful hip extension required at the top of the squat. Single-leg exercises, like the Bulgarian Split Squat, are also beneficial because they address muscular imbalances while building unilateral glute strength.
The Romanian Deadlift (RDL) is excellent for strengthening the entire posterior chain, particularly the hamstrings and glutes, through a large range of motion. Incorporating these movements two to three times per week will build the glute strength necessary to handle a heavier load and shift the burden away from the quads during the squat.