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If youve ever heard a trainer say someone is quad-dominant, this is what theyre talking about.
People who are quad-dominant tend to overuse their quad muscles during certain movements.
There are several things that can cause quad dominance, but one of the big culprits istight hips.
A resistance-band butt workout.
Marti recommends doing her 10-move workout two or three times per week.
She also suggests picking just two moves to do before everylower-body workoutto warm up and activate your glutes.
I do this before leg day, Marti says.
Im working with the bands first, every single time.
Resistance bands are relatively inexpensive, and there are tons of options online.
There are two workout optionsdepending on how much time you have available.
Marti has created a10-Move Resistance Band Workoutto hit all the muscles in your glutes.
If youre short on time, you’re able to try our6-Move Resistance Band Workoutfarther below.
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Ankle Jumping Jack
Place a mini band loop around your ankles.
Complete all your reps. ## Lateral Band Walk
Place the band around your ankles.
Take three steps to the right, and then three back to the left.
Squeeze your core and tuck your pelvis under as you kick your right leg back about 6 inches.
Keep your knee straight.
Return your right foot to tap the floor, keeping tension in the band, for 1 rep.
Complete all your reps, then repeat on the other side.
This is not a big movement, Marti says.
If you feel your lower back arching when you kick, make the movement smaller.
Try not to put any weight in the leg thats kicking as it comes back down to the ground.
Banded Walk
Loop a mini band around your ankles.
Stand with your feet hip-width apart and hold your hands at your chest or place them on your hips.
Take one step forward.
Thats 1 rep.
Take 10 steps forward and immediately take 10 steps back.
Thats 20 reps. (If you are doing the shorter workout option, complete for 45 seconds.)
Be sure to keep your back flat and shoulders back so youre not hunching over, Marti says.
Squat to Lateral Leg Lift
Loop a mini band just above your knees around your thighs.
Stand with your feet hip-width apart, with your hands at your chest or on your hips.
Bend your knees and send your hips back to lower into a squat.
Stand up and lift your right leg out to the right side, keeping your knee straight.
Return your right leg to the floor.
Return your left leg to floor and immediately squat again.
Clamshell
Loop a mini band above your knees around both thighs.
Lie on your right side and prop up your head with your right hand.
Bend both knees and bend at the hip so your thighs are perpendicular to your hip.
Keeping your feet together, elevate your feet to hip height, while your knees stay touching the floor.
Keep your feet together as you lift your top knee (your left knee) toward the ceiling.
Slowly lower your left knee down to return to your starting position.
This is a good activation exercise to do before any lunges or squats, Marti says.
Hip Bridge Pulse
Loop a mini band just above your knees around both thighs.
Squeeze your glutes and core as you lift your hips a few inches off the floor.
From this lifted position, walk your feet together.
Hold the bridge and push your knees away from each other, while your feet remain touching.
Squeeze your glutes and core and lift your hips a few inches off the floor.
Extend your right leg until its straight, keeping your knees in line with one another.
Return your right leg to your starting position.
Gently lower your hips to the floor.
Lift your hips again.
This time, extend your left leg until its straight.
Return your left leg to starting position and gently lower your hips back down to the floor.
Fire Hydrant
Loop a mini band just above your knees.
Start in an all-fours position with your hands under your shoulders and knees under your hips.
Without shifting your hips, lift your left knee out to the side.
Keep your core engaged so your body does not rotate open with your knee lift.
Keep your core engaged, so youre stabilized and not shifting [your hips], Marti notes.
Donkey Kick
Loop a mini band around the bottom of your left foot and right ankle.
Keeping your knee bent and left foot flexed, kick your left leg up toward the ceiling.
Hold for 2 seconds at the top.
Kneeling Leg Extension
Loop a resistance band around your thighs.
Start in an all-fours position with your wrists under your shoulders and knees under your hips.
This is your starting position.
From this position, engage your core and lift your straight left leg up toward the ceiling.
Slowly lower your leg and tap your left foot to the floor before immediately lifting it again.
Do all of the reps on one side, then switch to the other side.
Extend your right foot straight behind you so just your toes rest on the floor.
This is your starting position.
Immediately lift it again, reversing the arch and tap the floor where you started.
Each tap counts as 1 rep.
Do all the reps on one side, then repeat on the other.
Focus on squeezing your glutes and engaging your hamstrings to lift your foot each time.
On the green background: TrainerJeanette Engis a NASM certified personal trainer, Ironman finisher, and SAG actress.
