Quad Dominance and Running Form: How It Affects Performance and Injury Risk

What is Quad Dominance?

Quad dominance occurs when the quadriceps take on more of the workload than they should, often due to weak or underutilized glutes and hamstrings. This imbalance can be caused by:

• Sedentary lifestyles leading to weak posterior chain muscles.

• Improper strength training that neglects the glutes and hamstrings.

• Poor running mechanics that place excessive stress on the quads.

How Quad Dominance Affects Running Form

When a runner is quad dominant, their running form is often compromised in the following ways:

1. Overstriding – Quad-dominant runners may land with their foot too far in front of their body, increasing braking forces and reducing efficiency.

2. Lack of hip extension – Weak glutes fail to drive the leg backward efficiently, limiting stride power and speed.

3. Increased knee stress – The quadriceps play a significant role in knee stabilization, but when overworked, they can contribute to issues like runner’s knee and patellar tendinitis.

4. Reduced propulsion – Without proper engagement from the posterior chain, runners may struggle to generate explosive power, leading to slower times and increased fatigue.

Injuries Associated with Quad Dominance

A quad-dominant running form can lead to several common injuries, including:

• Patellar tendinitis – Excessive strain on the patellar tendon from overactive quads.

• Runner’s knee (patellofemoral pain syndrome) – Pain around the kneecap due to imbalances in muscle activation.

• Hamstring strains – Weak, underused hamstrings are more prone to injury.

• IT band syndrome – Increased knee stress can irritate the iliotibial band, leading to pain on the outer knee.

Correcting Quad Dominance for Better Running Form

Addressing quad dominance requires a combination of strength training, mobility work, and form adjustments:

1. Strengthening the Posterior Chain

Incorporating exercises that target the glutes and hamstrings can help balance muscle activation. Key exercises include:

• Glute bridges and hip thrusts to activate the glutes.

• Romanian deadlifts and hamstring curls to strengthen the hamstrings.

• Bulgarian split squats and step-ups to promote balanced lower-body strength.

2. Improving Running Mechanics

Making adjustments to running form can help reduce reliance on the quads:

• Increase cadence – A higher step rate encourages midfoot or forefoot striking, reducing overstriding.

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

• Maintain a slight forward lean – This helps activate the posterior chain and improve propulsion.

3. Incorporating Mobility and Activation Drills

Many runners have tight hip flexors and weak glutes due to prolonged sitting. Performing dynamic warm-ups, such as leg swings, hip openers, and lateral band walks, can activate the right muscles before a run.

Conclusion

Quad dominance is a common issue that can negatively impact running form and increase injury risk. By strengthening the posterior chain, refining running mechanics, and incorporating mobility work, runners can achieve a more balanced and efficient stride. Addressing these imbalances not only improves performance but also enhances long-term running health.

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.