Hamstring Dominance

Hip - Motor Pattern

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

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

• Lumbar extension
• Knee flexion bias
• Glute under-recruitment

Progression

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

Regression

• Reduce load
• Use supported positions
• Limit ROM

Red Flags

• Acute hamstring pain
• Neurological symptoms

Differential Diagnosis

• Hamstring strain
• Lumbar pathology
• Glute weakness

Related Patterns

• gluteal amnesia
• posterior pelvic tilt

Related Exercises

• glute bridge
• hip hinge drill
• single leg hip thrust
• dead bug
• clamshell
• hip thrust
• squat to box

Related Assessments

• prone hip extension assessment
• single leg squat assessment

Evidence