💪 Muscle Month Starts VERY Soon — March 29!
If you want to understand your body in a way most trainers never will…
If you want to stop guessing in the gym…
If you want to build shape intentionally instead of accidentally…
👉 www.musclemonth.com
🍑 Quad Dominance in Women
(And Why Your Glutes Aren’t Growing)
As promised — today we’re talking about quad dominance.
And I hear this constantly.
Usually from women in their 30s and early 40s:
“I’m squatting.”
“I’m lunging.”
“I’m lifting heavy.”
“Why are my thighs getting bigger… but my glutes are still flat?”
Then in women late 40s, 50s and beyond, it sounds slightly different:
“My knees ache.”
“My back gets tight.”
“I just feel everything in my quads.”
Same root issue.
Different stage of life.
🍑 What Quad Dominance Actually Means
Quad dominance means your body prefers knee extension over hip extension.
Translation?
You drive movement from the front of your leg instead of the back.
So when you squat or lunge, the quads take over…
And the glutes get bypassed.
This isn’t because you’re doing something “wrong on purpose.”
It’s structure.
It’s neurology.
It’s biomechanics.
And women are especially prone to it.
👩 Why Women Tend Toward Quad Dominance
Women generally have:
• A wider pelvis
• A greater Q angle at the knee
• More femoral internal rotation
• More ligament laxity
Add in:
• Sitting all day
• Crossing legs
• Wearing heels
• Pelvic instability
• Estrogen influencing joint laxity
Now the hips are less stable.
And when the hips lack stability?
The body seeks stability elsewhere.
Enter: the quads.
Your body will always prioritise joint safety over aesthetics.
If your glutes aren’t stabilising properly, your quads will step in to protect you.
They become overactive.
The glutes step back.
🔥 What This Looks Like in the Gym
You squat very upright.
Your knees travel forward.
You push through your toes.
Your torso stays vertical.
All of that biases the quads.
Now — is that bad?
No.
If it’s intentional.
I deliberately train quads this way sometimes.
But if your goal is glute development and you’re accidentally feeding the dominant muscle?
You’re reinforcing the imbalance.
And wondering why your backside won’t grow.
🍑 What Quad Dominance Produces
In younger women:
• Thicker front thighs
• Flat upper glutes
• Less projection
• Knee irritation
• Lower back tension
Sound familiar?
In midlife, it shifts.
Now it’s less about “my thighs are too big”
And more about:
• Sore knees
• Achy hips
• Tight lower back
• Loss of shape
Because as we age, fast-twitch fibres decline.
Legs lose muscle first.
If quad dominance has been present for years, the imbalance becomes even more obvious.
⚠️ The Bigger Issue
If your knees cave in when you squat…
That’s not a stance width issue.
That’s glute stabilisation failure.
If your glutes can’t stabilise the pelvis and femur, they can’t become prime movers.
If they can’t control the joint…
They can’t grow effectively.
So your body protects you by shifting load to the quads.
Again — not laziness.
Protection.
🏋️♀️ The Gym Story That Says It All
I once met a woman proudly telling me she hip thrusts 580 pounds.
But she “can’t deadlift because of her back”
And “can’t squat because of her knees.”
That’s not strength.
That’s compensation.
If a hinge hurts your back and a squat hurts your knees, the glutes aren’t doing their job.
You can’t skip foundational mechanics and just load a single movement heavy and expect balance.
The body doesn’t work that way.
💡 Here’s the Truth
Quad dominance isn’t permanent.
It isn’t genetic destiny.
It’s positioning, instruction, awareness, and repetition.
You have to:
✔️ Shift load backwards
✔️ Learn true hip extension
✔️ Control pelvic position
✔️ Build glute med stability
✔️ Understand your proportions
✔️ Stop copying generic programming
Not every woman should squat the same way.
Not every woman should load a back squat the same way.
Not every stance fits every pelvis.
Proportions matter.
Structure matters.
Posture matters.
🎨 This Is Why I Love Training
For me, weights are paintbrushes.
You can create anything.
It was never about lifting the heaviest thing in the room.
It’s about shaping the body intentionally.
When you understand biomechanics, you stop “working out” and start building.
That’s when it becomes fascinating.
That’s when it becomes addictive.
That’s when frustration disappears.
💪 Muscle Month
Inside Muscle Month we cover:
• Quad dominance
• Glute recruitment
• Pelvic stability
• Fast-twitch fibre activation
• Nervous system training
• Proportion-based exercise selection
• Nutrition for muscle growth
You will understand more about building muscle than most certified trainers.
Not as an insult.
Just as reality.
📅 Starts March 29
🎥 Live Zoom sessions + full content library
🎥 Recordings available if you can’t attend live
👉 www.musclemonth.com
Once it’s gone, it’s gone.
And if you’re tired of training hard without shaping the result you want…
This is where that changes.
See you inside. 💪🍑
