Quads vs Glutes: Which One Are You Really Training?

Quads vs Glutes: Which One Are You Really Training?

Most lifters walk into leg day thinking they’re training “legs” — but the reality is, you’re always biasing either quads or glutes more heavily depending on the movement, angle, and execution.

You might be doing all the right exercises — squats, lunges, hip thrusts — but if your form, stance, and cueing are off, you could be missing your actual training target.

This article breaks down the difference between quad-dominant and glute-dominant movements, how to tweak your technique to bias one over the other, and how to create balance in your lower body development.

Functional Roles of the Quads and Glutes

🔹 Quads

• Knee extension
• Stabilize the knee joint
• Primary movers in most squatting and lunging patterns

🔹 Glutes

• Hip extension, abduction, external rotation
• Stabilize pelvis and spine
• Powerhouse in hinging, sprinting, and hip-thrusting patterns

Bottom line: Movement mechanics dictate which group takes the brunt of the load. You need to know how to shift emphasis.

Quad-Dominant Movements (and How to Maximize Them)

High Bar Back Squat

• Torso upright, knees forward = quad focus
• Keep feet shoulder width, no exaggerated lean

Front Squat

• Upright torso, vertical shin angle
• Heavy quad stimulus, less glute stretch

Leg Press (Feet Low on Platform)

• Drives more knee flexion than hip flexion
• Shortens glute involvement

Walking Lunges (Short Step)

• Emphasizes quad push-off over hip drive

Leg Extensions

• Isolates rectus femoris, vastus muscles

Cueing for Quads:

• “Push through the ball of your foot”
• “Let the knees travel forward”
• “Keep your chest upright”

Glute-Dominant Movements (and How to Bias Them)

Low Bar Back Squat

• Slight lean forward, more hip flexion
• Glutes and hamstrings bear more load

Romanian Deadlift (RDL)

• Pure hip hinge = maximal glute/hamstring recruitment

Barbell Hip Thrust

• Direct glute loading at full hip extension

Bulgarian Split Squat (Long Step)

• Increases hip drive over knee extension

Cable Kickback / Glute Bridge

• Isolation work for glute max

Cueing for Glutes:

• “Push through the heel”
• “Drive the hips back, then through”
• “Squeeze your glutes at the top”

Same Movement, Different Muscle? Yes.

Example: The Lunge

• Short stride, upright chest → quads
• Long stride, forward lean → glutes

Example: The Leg Press

• Feet low on platform → quad emphasis
• Feet high on platform → more glutes/hamstrings

Example: Back Squat

• High bar, narrow stance → quads
• Low bar, wider stance → glutes/hips

Your stance, depth, torso angle, and intent shape the outcome.

Build a Balanced Lower Body

Many lifters have an imbalance:

• Quad-dominant = poor hip extension, back pain, poor glute development
• Glute-dominant = weak knees, poor lockout strength, underdeveloped quads

Fix It With Balanced Programming:

Alternate emphasis week to week, or pair both styles in the same session.

Sample Split: Quad vs Glute Focused Leg Days

Day 1 – Quad Focus

• Front Squat – 4 x 8
• Walking Lunge (short stride) – 3 x 12/leg
• Leg Press (feet low) – 3 x 10
• Leg Extensions – 3 x 15

Day 2 – Glute Focus

• Romanian Deadlift – 4 x 10
• Bulgarian Split Squat (long step) – 3 x 8/leg
• Barbell Hip Thrust – 3 x 12
• Glute Cable Kickback – 3 x 15

Final Word: Train With Purpose — Know Your Bias

If you’ve been blasting squats and lunges for months but aren’t seeing growth where you want it — this is why.

It’s not just what you train, but how you train it. Movement execution is everything.

Master the difference between quad and glute dominance, and you’ll:

• Grow more evenly
• Train smarter
• Get stronger from every angle

Dial in your intent. Match it with form. And watch your leg development level up.

🔗 Related Articles:

• The Best Leg Day Workout for Mass
• Best Hamstring Isolation Exercises for Bodybuilders
• Leg Training Mistakes That Kill Your Gains
• Quad Training Tips for More Sweep and Thickness