From Quad Dominance to Glute Dominance: A Sports Medicine Doctor’s Guide for Runners

Understanding the Problem: Why Quad Dominance Happens

Quad dominance often stems from:

• Sedentary lifestyles that weaken the posterior chain.

• Over-reliance on knee extension instead of hip drive when running.

• Improper strength training that neglects glute activation.

• Tight hip flexors that inhibit proper glute engagement.

Signs You Are a Quad-Dominant Runner

• You feel most of the fatigue and soreness in your quadriceps after a run.

• Your knees tend to absorb a lot of impact, leading to pain or discomfort.

• You struggle to generate power from your hips and rely more on your knees.

• You have a habit of overstriding, which increases braking forces and reduces efficiency.

Steps to Transition to Glute Dominance

Becoming a glute-dominant runner requires a combination of mobility work, strength training, and running form adjustments.

1. Activate and Strengthen the Glutes

Weak or inactive glutes won’t engage properly during running. Start with:

• Glute bridges – Focus on squeezing the glutes at the top.

• Hip thrusts – A powerful exercise to build posterior chain strength.

• Clamshells and lateral band walks – Improve glute medius activation for better stability.

• Romanian deadlifts – Strengthen both the glutes and hamstrings.

2. Improve Hip Mobility

Tight hip flexors can inhibit proper glute activation. Incorporate:

• Hip flexor stretches – To counteract prolonged sitting.

• Dynamic lunges – To improve range of motion and functional mobility.

• Pigeon pose – To release tightness in the hips and promote better activation.

3. Refine Your Running Mechanics

• Shorten your stride and increase cadence – This reduces braking forces and encourages a more natural midfoot strike.

• Lean slightly forward from the hips – Helps shift power generation from the quads to the glutes.

• Engage the glutes on push-off – Focus on driving forward using the hips rather than relying on knee extension.

4. Neuromuscular Re-education

• Perform drills that reinforce glute activation, such as A-skips, B-skips, and bounding exercises.

• Use mental cues, such as “push the ground away” or “squeeze the glutes,” to retrain movement patterns.

The Road to Long-Term Success

Transitioning to a glute-dominant running style takes time and consistent effort. Be patient, incorporate these strategies into your training, and listen to your body. Over time, you’ll experience improved running efficiency, reduced injury risk, and greater power in every stride.

By making this shift, runners can unlock their full potential and enjoy a healthier, more sustainable running career.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.