Hack for More Glute Activation
Mar 24, 2025Trouble connecting with your glutes? Last week I shared a hack for connecting with your backside, a game changer for many if you have a rogue pinky toe or tend to roll to the inside of your foot. I got a ton of great feedback in my Alchemy class, with a lot of aha moments.
The calf, foot, and booty have been on my mind lately and are so deeply connected, so I thought I’d share movements I’ve been sharing with clients, an Alchemy warm up to drive the connection between the foot, pelvis, and head, as well as some details on crowd favorite foot and calf focused classes.
Hack for more glute activation
The glutes love nothing better than a big wide foot to stabilize with. If you have a pinky toe like me that curves in, or struggle to feel grounded through the lateral edge of your foot, I invite you to grab a mini band and give this a try. By wedging the 4th and 5th met head, I discovered my pinky toe settled into position, and my whole foot felt more grounded. My glutes immediately kicked in. I made a longer video about why this works. Click the video above to check it out.
Abduction vs adduction with a long band
Strong calves help with stability of the ankle and foot, enhance performance, and support the health of the achilles. We don’t often think about creating adduction or abduction. But, that’s what Alchemy classes are for ;) Freedom to explore.
Grab a long band, and click here.
Sneak Peek: Alchemy Class - Ankle Stability and Calf Strength 💪
Give the glute hack a go in a full length workout. This full body workout with an emphasis on ankle stability and calf strength explores wedging different parts of the foot and will leave you feeling grounded, springy, and ready to tackle your day.
Click here to access the free class recording!
Ready for more?
Take your training and coaching to the next level with Alchemy classes.
For the last five years I’ve taught a weekly Alchemy workout with people from all over the world eager to learn, move, and share. Every class is more than just a workout – thoughtfully designed to deepen your understanding of your body and have some fun along the way. We play with new concepts and learn by experimenting.
Below are some of my favorite classes connecting the dots between the foot, ankle, calf, and glute.
- Foot Pressures and Facilitating ER and IR (full body approach to pronation and supination)
- Finding the midfoot and releasing the pelvic floor (explore the connection between the mid-foot and pelvic floor)
- Pronation and Hip Stability to prevent knee irritation (Explore a lower limb twist and creating mobility & stability)
- Pushing forward with glutes and not with ribs, max pronation, supination and big toe extension
If you’re curious about human movement, or simply want a great workout with some outside the box strategies, I’d love to have you join me in class.
Use Code ALCHEMYSTRENGTH for 30% off your first month and any class bundle. Sale ends March 28th!
Stay springy,
Katie
