Are you under-relying on your glutes and hamstrings?
Take the “chair of death” quad dominance test to assess your lower body balance.
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a certified strength and conditioning specialist andTonalstrength coach
Experts in This Article
a certified strength and conditioning specialist andTonalstrength coach
Why does this matter?
Essentially, all-importantcore strength starts in the lower body.
Quad dominance, and trunk instability by proxy, can affect our activities.
Distance running requires the ability to engage your glutes and hamstrings to maintain proper form.
Strength training requires appropriate range of motion, explains Landicho.
When you shore up glute and hamstring strength, youll get a better pelvis position.
Then lower yourself down into a squat.
Landicho agrees, and sees the test as a useful tool to check how effective your workouts are.
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a certified strength and conditioning specialist andTonalstrength coach
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He suggests progressing from more beginner-friendly moves to more advanced options.
To lengthen the quads, begin with a standing quad stretch.
Next, try a kneeling quad stretch.
Finally, progress to the couch stretch.
To strengthen the hamstrings and glutes, Landicho suggests a series of glute bridges.
Begin with a glute bridge hold.
Then move to glute bridges with hip dips.
Progress to glute bridge marches.
Finally, tackle the most advanced variation, the single leg glute bridge.
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