Why Your Feet Are the Key to Stronger Glutes

Most people overlook foot training, focusing instead on direct glute exercises like squats or hip thrusts. However, your feet form the foundation of the lower body kinetic chain—the interconnected system of muscles and joints that transfers force from the ground upward through the ankles, knees, hips, and core. Suboptimal foot function can disrupt this chain, reducing efficient force transmission and limiting glute activation.

Podiatrist and movement specialist Dr. Emily Splichal emphasizes the direct connection between foot mechanics, core stability, and glute recruitment. Strong intrinsic foot muscles and proper ground engagement create a stable base that allows the nervous system to better activate the glutes during movement.

How Foot Training Boosts Glute Activation

Foot training enhances glute performance in several key ways:

• Improved Force Transmission: A stable foot provides a solid platform for the ankle, knee, and hip, minimizing compensations and allowing glutes to fire more effectively.
• Enhanced Proprioception: The feet contain a high density of mechanoreceptors. Better sensory feedback from the ground improves neuromuscular coordination up the kinetic chain, including to the glutes.
• Better Biomechanical Alignment: Active foot engagement reduces excessive pronation or unwanted rotations, supporting proper hip positioning for optimal glute medius and maximus activation.

In essence, glutes don't work in isolation—they rely on cues from the foot and ankle to activate reliably. Training the feet "from the ground up" improves glute strength, recruitment, and overall lower body power.

Biomechanics in Action: The Squat Example

Consider a basic squat:

1. Foot Engagement — Pressing evenly through the big toe, little toe, and heel (the "tripod") activates the arch and intrinsic muscles, creating stability.
2. Joint Alignment — This stable base promotes proper tibial and femoral tracking, reducing compensations from quads or lower back.
3. Glute Activation — With alignment optimized, the nervous system recruits gluteus medius (for stability) and maximus (for power) more effectively.

Weak foot control often leads to valgus collapse (knees caving in), diminishing glute involvement. Reinforcing foot strength sets better neuromuscular patterns for stronger glutes.

Evidence from Research

Emerging studies support the foot-glute link:

• Strengthening intrinsic foot muscles improves postural balance, foot function, and upstream mechanics in the hip and pelvis.
• Better foot proprioception and arch control correlate with enhanced lower limb motor control, including glute activation patterns.
• Experts note that foot-to-core sequencing (starting with foot activation) boosts glute recruitment during functional movements.

In practice, athletes who prioritize ground interaction often experience more consistent glute firing during squats, lunges, deadlifts, running, and daily activities.

Foot-to-Glute Training: A Simple Routine

Incorporate this 10–15 minute routine 3–5 times per week, starting with foot-focused work before progressing to integrated moves.

Part 1: Foot Foundation

• Short-Foot Exercise → 3 sets of 20 reps Sit or stand and shorten the foot by drawing the base of the big toe toward the heel without curling toes—feel the arch lift. This activates intrinsic muscles like abductor hallucis.
• Big Toe Press + Toe Spread → 3 sets of 10 per foot Press the big toe down while spreading all toes wide to engage the forefoot.

Part 2: Ground-to-Glute Integration

• Single-Leg Balance with Toe Engagement → 3 sets of 30–45 seconds per side Stand tall, press through the tripod, and maintain the arch.
• Glute Bridge with Foot Focus → 3 sets of 12–15 reps Press evenly through the feet during the bridge, focusing on glute squeeze.

Progressions

• Walk barefoot or in minimal shoes on uneven surfaces (e.g., grass) for 5–10 minutes to build proprioception.
• Add resistance bands around the knees during bridges or balances to further challenge glute activation while maintaining foot stability.

The aim: Build a strong, engaged foot first for superior alignment and feedback to the glutes.

How FoosFoot Enhances the Foot-Glute Connection

The FoosFoot device targets intrinsic foot muscle stimulation in a specific, measurable way—perfect for developing the sensory and strength foundations that support glute function.

Using FoosFoot:

• Activates key foot muscles for better joint alignment and stability.
• Provides a solid base that improves nervous system recruitment of glutes in daily and athletic movements.
• Turns foot training into targeted neuromuscular prep, making glute activation more intuitive and powerful over time.

Pair it with glute-focused exercises for a robust foundation in strength, balance, posture, and injury prevention.

Final Thoughts

Your feet aren't passive—they actively influence movement quality. Training them enhances proprioception, alignment, and neural cues for optimal glute performance. Consistent foot work unlocks stronger, more reliable glutes, leading to better power, stability, and resilience.

References

1. McKeon PO, et al. (2015). The foot core system: a new paradigm for understanding intrinsic foot muscle function. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/24659509/
2. Taddei UT, et al. (2022). Effect of intrinsic foot muscles training on foot function and dynamic postural balance: A systematic review and meta-analysis. PLOS One. https://pmc.ncbi.nlm.nih.gov/articles/PMC9020712/
3. Splichal E. (2022). From the Ground Up Glute Strength. IDEA Health & Fitness Association webinar. https://www.ideafit.com/webinar/ground-up-glute-strength/
4. EliteFTS (2018). Connecting the Feet to the Glute. https://www.elitefts.com/coaching-logs/connecting-the-feet-to-the-glute/
5. Get Physical (n.d.). Athletic Performance: The Big Toe's Impact on Glute Recruitment. https://www.getphysical.com/blog/big-toe-glute-recruitment-athletes

Start training your feet today—your glutes will thank you!