8: Quads and Knee Control – Restoring Alignment in Every Step and Squat
The quadriceps are often the star of lower body workouts but in reality, they’re just one part of a team. When the quads become overly dominant or poorly coordinated, they can throw off your knee alignment and create unnecessary strain through the joint.
Strong quads are essential for walking, squatting, climbing stairs and absorbing load. But strength alone isn’t enough they also need to work in harmony with the glutes, hamstrings and core to keep the knee tracking properly.
What the Quads Actually Do
The quadriceps are made up of four muscles at the front of the thigh. Together, they:
Extend the knee
Stabilise the patella (kneecap)
Help control deceleration during walking and running
Support upright posture during movements like squats and lunges
The vastus medialis (VMO in particular) plays an important role in guiding the patella along its track. When this balance is off, discomfort and wear can begin to develop especially with repetitive or loaded movements.
When Quad Dominance Becomes a Problem
Modern training and daily life often create a quad-dominant pattern. This means the quads are doing most of the work, while the glutes and hamstrings are lagging behind. That imbalance can lead to:
Knee pain during squats, stairs or running
Poor patellar tracking (kneecap moving off-centre)
Tight hip flexors and anterior pelvic tilt
Back pain due to lack of posterior chain support
Reduced depth or control in lower body movements
This is especially common in those who’ve never trained glutes or hamstrings properly or have learned to “push through the quads” without full-body engagement.
How to Tell If Your Quads Are Taking Over
Knees cave in during squats or lunges
Your weight shifts forward onto your toes
You feel almost all of a squat in your thighs, not glutes
You struggle to control your descent during a step down
Patellar pain or clicking with knee flexion movements
Restoring Balance and Knee Tracking
1. Strengthen the supporting team
Balance out dominant quads by developing stronger glutes and hamstrings:
Hip thrusts
Romanian deadlifts
Split squats with glute focus
Hamstring curls or sliders
2. Reinforce VMO control and knee alignment
Target the medial quad with tempo-based and alignment-focused exercises:
Terminal knee extensions (TKEs)
Wall sits with slight knee press out
Step downs with VMO cueing
Controlled goblet squats with band around knees
3. Improve movement mechanics
Rebuild your squat and lunge patterns from the ground up:
Focus on tripod foot pressure (heel, big toe, little toe)
Drive knees in line with the second toe
Brace the core and sit into the hips instead of just bending the knees
4. Integrate everything
It’s not just about isolating muscles it’s about retraining patterns. Blend activation and strength work into functional movement you use daily.
Final Thought
The quads are powerful, but they aren’t meant to do it all alone. When they’re balanced with glute, hamstring and core strength, the result is smoother, safer movement and knees that feel better under pressure.
Train smart. Move with control. Build strength where it matters, and your knees will thank you for years to come.
