1. Regular Mobility Work: Incorporating daily practices like foam rolling and stretching can improve flexibility and reduce tightness in the quads and hip flexors, allowing for better activation of the glutes during workouts.
2. Dynamic Warm-Ups: Starting workouts with exercises like hip aeroplanes, glute bridges and hip CARS can activate the glute muscles before more complex movements. This pre-activation is crucial for ensuring that the glutes remain engaged throughout the session.

3. Focus on Form: Encouraging clients to start each squat or lunge by lowering the hips back rather than bending the knees forward helps reinforce proper muscle recruitment patterns. This shift allows the glutes to engage before the quads, ensuring they work harder during the exercise.

4. Master the Hip Hinge: This fundamental move is essential for properly executing squats and lunges. By slightly leaning the torso forward and pushing the hips back, you can shift the focus from the quads to the glutes and hamstrings. The cue here is not just “keep your chest up” but to also engage your upper back and open your chest.

5. End with Isolation Moves: Incorporating glute-focused exercises such as weighted hip thrusts or single-leg deadlifts at the end of a workout can help further fatigue the glutes, especially after the quads are already tired from earlier exercises.

6. Visualise and Connect: I often remind clients to visualise their glutes contracting during exercises. This mind-muscle connection is a powerful tool to enhance engagement and effectiveness of each movement.

Addressing quad dominance isn’t just about avoiding discomfort or injury; it’s about achieving balanced muscle development and functionality. For those still struggling, get in touch for a chat or book a session with the team. A few sessions can make a significant difference by providing tailored advice and adjustments to ensure that every workout brings you closer to your goals.