08/04/2025
GLUTE ACTIVATION AND PERFORMANCE : A HOLISTIC APPROACHWhen it comes to building stronger glutes and optimizing performance, the details matter. One key factor is the role of the feet and the entire fascial line that connects from the toes all the way up to the gluets. Incorporating plantar flexion - pressing through the big toe - during exercises like the hip thrust can significantly enhance glute activation. This not only engages muscles like the flexor hallucis longus and the flexor digitorum longus, but also the posterior tibialis, soleus, and gastrocnemius, creating a chain of activation that supports overall stability. This improved foot engagement and focus on the fascial lines also translates into better performance in other compound movements like Romanian deadlifts, traditional deadlfts, and squats. Maintaining proper posture is equally essential. Keeping the neck aligned with the spine and focusing the eyes straight ahead helps mainntain stability. The eyes and feet are connected through fascial lines, and the eyes are an extension of the dura mater, the fascia surrounding the spine. As a Coach, I emphasize the importance of these details with my clients. I also incorporate ocular exercises and acupressure techniques to further enhance the activation of the body's extensors, ensuring a holistic approach to movement and performance. Also, as the temporo mandibular joint is also part of the tonic postural system, and therefore influences back stability and strength, I always instructs my clients to stop yapping or chewing gum. This holistic approach creates a strong connection throughout the body, ultimately improving overall stability and performance. When it comes to building stronger glutes, it's essential to think beyond just hip thrusts. While hip thrusts are fantastic for activating the gluteus, they are jus one piece of the puzzle. The re**us femoris, a key hip flexor and part of the quadriceps, along with the illio-psoas, also play a vital role, especially during the eccentric phase of the movement. If these muscles are too tight and/or weak, they can inhibit glute activation and potentially cause lower back discomfort. This makes it cruciall to maintain both flexibility and strenght in the front chain. Additionally, the difference between closed-chain and open-chain exercises is key: hip thrusts are a closed -chain movement, meaning your feet are planted. allowing for greater glute activation, especially when you push through your big toe and engage in plantar flexion. This action, similar to what happens during running, plyometrics including of course, olympic lifting movement such the power clean and the jerk, enhances muscle engagement ahd helps you get the most out of each rep. This connection means that the big toe is also linked to the hip flexors, through fascial lines, ensuring a co-contraction that stabilizes both the front and back chains of the body. Incorporating both unilateral and bilateral movements ensures balanced development and reduces the risk of imbalances. And for those looking for that well-rounded shape, focusing on the deeper glute muscles and incorporating rotational movements at the hip will really make a difference. Think multi directional lunges, split squats with an overloaded side/with an slight bent-over position and step ups. In short, a holistic approach that considers the entire chain will yield the best resultsIn terms of performance transfer, hip thrusts can indeed benefit other compound movements like RDL, traditional deadlift and squats by improving glute strength. HOWEVER, TO EMPHASIZE MY POINT, when you add plantar flexion and push through the big toe, you increase glute activation EVEN THOUGH you might have to reduce the weight you lift. If you cannot create a full plantar flexion, please remember to still push through your big toe. This approach prioritizes muscle engagement over sheer load, making it ideal if your goal is maximum glute activation rather that just lifting the heaviest possible weight. Usually, when you work your digits, all intrinseque muscles of the ankles, along with the lower leg muscles, you will ensure a much improved esthetically and biomecanically gluteal and lower back area. Cheers to your health my beauties !
