Training for Quad Dominant & Hip Dominant Sportspeople

Updated: Oct 30, 2018

When dealing with athletes from varying sports it’s important to understand each individual’s strengths and weaknesses. Increasing a sportspersons natural strength should always be a priority as that can be what sets them apart from the rest, however maintaining an appropriate structural balance is also just as critical, especially when looking at injury preventionand maximum power output. When dealing with sportspeople that favour either hip or quad dominance, we rotate specificexercisesthroughout the yearto also enhancestrength in the opposing areas.

Quad Dominant Athlete:

A quad dominant sportsperson needs to ensure theyalsohave optimal hip function,hip extensionand knee flexionstrength. To do this we need to challenge and train the posterior chain through different angles of hip extension& knee flexion.

Hip dominant exercisesto includein conjunction with quad dominant exercisesare:

  • Good Morningvariations(seatedor standing)

  • Romanian Deadlift variations(clean/snatchgrip, barbell, dumbbells etc.)

  • 45° Hip Extensionvariations

  • Horizontal Extensionvariations

  • Glute Ham Raise

  • Leg Curl variations

  • Deadlift variations(trapbar, deficit, off blocks/pins etc.)

  • Deadlift variations with bands & chains

Hip Dominant Athlete:

A hipdominant sportsperson needs to ensure theyalsohave optimal functionand strength throughout the quads. To do this we need to challenge and train the quadsthrough differentknee and hip positions.

Quad dominant exercisesto includein conjunction with hip dominant exercisesare:

  • Front Squats

  • High Bar Squatvariations(asdeep as form will allow)

  • Heels Raised High Bar Squat variations(asdeep as form will allow)

  • Squat variations with bands & chains

  • Split Squat variations(frontfoot elevated, rear foot elevated etc.)

  • Lunge variations(walking,alternating, lateral, rear etc.)

  • Step Up variations(Petersenstep ups, Poliquin step ups, side, front etc.)

The order in which these exercises are rotated through a program depends on many variables such as; the sport played, the athlete’s body structure, current muscular strength/weakness as well as the athlete’s strength-curve weaknesses/deficiencies throughout movement.

How are you managing the training time spent on your strengths and weakness?