Corrective Exercise Toolkit

Hamstring Dominance

Hamstring dominance is a hip extension pattern where hamstrings initiate and dominate over the glutes.

Hip - Motor Pattern

Biomechanical Mechanism

Glute inhibition shifts motor output to hamstrings and lumbar extensors, increasing posterior chain strain.

Clinical Rationale

Hamstring dominance increases injury risk and alters hip mechanics. Correcting glute activation improves performance and resilience.

Practical Solution

Restore glute priority in hip extension before high-load hamstring work.

Common Compensations

Progression

  1. 1Level 1: Glute activation
  2. 2Level 2: Bridge patterns
  3. 3Level 3: Single-leg control
  4. 4Level 4: Loaded hinge

Regression

  • Reduce load
  • Use supported positions
  • Limit ROM

Red Flags

Differential Diagnosis

Hamstring strainLumbar pathologyGlute weakness
Related Assessments
prone hip extension assessmentsingle leg squat assessment
Related Exercises
glute bridgehip hinge drillsingle leg hip thrustdead bugclamshellhip thrustsquat to box

Evidence

Level: limited

Glute-focused activation and strengthening are commonly used to address hamstring dominance; evidence is indirect and based on gluteal and motor control literature.

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