Synergistic Dominance in Squat: Understanding Muscle Imbalances and Solutions

In the realm of joint movement, the coordination between muscles and nerve activity plays a crucial role. However, imbalances can occur, leading to synergistic dominance and disrupted joint function. In this blog post, we will explore the concept of synergistic dominance in squats, its effects on muscle activation, and effective solutions to address these imbalances.

The Role of Muscle Imbalances in Synergistic Dominance

Muscle imbalances, particularly in the hip flexors and glute muscles, can lead to synergistic dominance during squats. Tight hip flexors can hinder glute activation, resulting in reduced force generation and compromised joint movement.

Muscles of the hip

Reciprocal Inhibition and Weakened Antagonist Muscles

stretch personal training

When a muscle becomes shortened and tense, it requires a weaker nerve signal to activate. This premature activation can inhibit the action of antagonist muscles, leading to weakened muscles on both sides of the joint. Consequently, the weakened antagonist struggles to generate adequate force for joint movement.

Synergistic Dominance: Compensation by Other Muscles

To compensate for the weakened antagonist muscles, the body recruits synergist muscles to become the primary movers. In the case of tight hip flexors, the gluteus maximus may be weakened, and the hamstrings may assume a larger role in hip extension.


To address synergistic dominance and restore proper muscle activation, a combination of stretching and strengthening exercises can be implemented.

Stretching Tight Hip Flexors

hip flexor stretch

Stretching exercises that target the hip flexors can help alleviate tightness and restore balance. One effective stretch is to kneel with one knee on the floor and the other leg in a kneeling position. Focus on tilting the pelvis posteriorly to effectively lengthen the hip flexor muscle. Hold the stretch for 30-60 seconds.

Strengthening the Glute Muscles

glute bridge

To counteract the effects of synergistic dominance, specific glute-strengthening exercises can be incorporated into your training routine. Lying on your back with knees bent and performing glute bridges can help isolate and strengthen the glute muscles.


Synergistic dominance can disrupt joint function and limit the effectiveness of squats. By understanding the imbalances and incorporating targeted stretching and strengthening exercises, you can restore proper muscle activation and optimize your squat performance. Remember, a balanced and well-activated musculature is key to achieving safe and efficient movements during your fitness journey.

Contact me for my Personal Training Services