Glutes strengthening – Time To Exercises

Here in Fitzroy North, at my Myotherapy Clinic and 1:1 fitness class studio, I get to work with a wide range of clients, and what I notice is that there is a lack of knowledge and awareness on how to deliver a Glutes Strengthening. And why I believe that a squat is important is simply because squatting is an action that we do so often throughout the day that we all should be good at it, and it is the best functional movement that allows you to reinforce the full body structure. Therefore, when I come across those presentations, I ensure to educate my patients about the basic mechanics of a squat, including mobility, stability, and glutes strengthing.

Are You Looking Into Glutes Strengthening? Let’s Check Your Joint Mobility and Stability First

In order to deliver effective training for your glutes, including delivering an efficient squat, you will look at:

• Adequate ankle mobility
• A well-coordinated hip hinge
• Stability in fee tarsals and knee joints

Those are regular things I would look at during a myotherapy treatment and 1:1 fitness class in Fitzroy North, to improve glute activation, movement efficiency, and injury resilience.

Ankle Mobility Exercise to Improve Squat Depth and Lower Limb Mechanics

As discussed in greater depth in the mobility and stability blog, before we start looking at strength and start working on functional movement, like the squat, we want to ensure that the mobile joints are mobile enough to deliver the right mechanics. In fact, limited ankle mobility often results in compensatory strategies such as:

• Excessive forward trunk lean during squats
• Early heel lift
• Increased stress on the knees or lumbar spine

Clinical Importance of Ankle Mobility

Adequate ankle dorsiflexion allows improved tibial progression during squatting movements, enabling more effective hip and glute loading.

Exercise: Knee-to-Wall Ankle Dorsiflexion Drill

• Position the foot flat on the ground, facing a wall
• Aim for a 10 cm distance between the big toes and the wall
• Maintain heel contact with the floor
• Drive the knee forward toward the wall under control
• Perform slow, controlled repetitions
• Your aim is to teach the wall with the kneem, with a big toe-wall distance of min. 10 to 12 cm

Clinical application:
This exercise is commonly prescribed in myotherapy sessions to improve squat mechanics, reduce compensatory loading, and support long-term joint health.

Hip Hinge Drill for Posterior Chain Activation and Spinal Control

The hip hinge is a fundamental movement pattern required for safe and effective loading of the gluteal muscles, but not only that, indeed, poor hip hinge mechanics often present as excessive lumbar flexion or extension during deadlift-based movements.

Why Hip Hinge Mechanics Matter

Efficient hip hinging can help with:

• Increases glute and hamstring activation
• Reduces lumbar spine strain
• Improves RDL and deadlift performance

Exercise: Wall-Assisted Hip Hinge Drill

• Stand approximately 20–30 cm from a wall
• Push the hips posteriorly to make contact with the wall
• Maintain a neutral spine and rib position
• Return to standing using glute contraction (squeeze those glutes)

Clinical focus:
This drill is a key component of both rehabilitation and performance-based programming at Melbourne Massage and Treatment. It is also a fundamental movement pattern taught in my glute-focused fitness classes, ensuring clients build strength safely and efficiently.

Stability Starts From Your Feet

Foot stability is a crucial part of delivering a good squat, especially during a low-bar squat, when feet are flat on the ground. Imagine your feet unable to give a stable direction to whatever is above, like the ankle, knee and hip. This would lead to knee shaking during squatting, and once the squat load increases, the risk of injury rises.

So for foot stability, we look at:

• Even weight distribution of your load along the plantar of the feet, not only on your toes or on the heel.
• All toes, grabbing the floor, throughout the squat performance
• Lower-bar squat, feet flat on the floor (be barefoot or use gambaletto type of shoes) and feet wider than hip, stand in slight external rotation
• High-bar squat, feet open wide as hip stand (so a narrow stand) and heel well elevated.

In both my clinical work and my strength-based fitness classes, foot stability is always assessed first. On the other hand, more about the high and low bar squat is available from this blog.

Squats for Functional Glutes Strengthening

In my glute-strengthening fitness class sessions, the squat is one of the primary movements we refine. Keep in mind that when we talk about squat for glut strength, we always refer to the lower-bar squat. Therefore, when performed with appropriate technique, this exercise is the most effective exercise for developing functional glutes strenghtening and improving lower-limb coordination.

Below, you will find the most common Clinical Faults in Squatting

• Limited ankle mobility restricting depth
• Poor hip control resulting in lumbar compensation
• Reduced gluteus contribution due to motor control deficits

So this is what you need to focus on to for a Optimal Glute Engagement while squatting:

• Maintain even foot pressure throughout the movement
• Maintain spinal alignment and controlled descent
• Drive upward through the heels and mid-foot

Clinical note:
Squat depth should be dictated by movement quality rather than arbitrary range targets.

Romanian Deadlifts (RDLs) Another Glutes strengthening Exercise

The Romanian deadlift, in comparison to the conventional deadlift, is a partial movement, where the load never touch the ground throughout the exercise (once it gets picked off the ground). This type of lift is ideal for exercising the posterior chain, particularly in the gluteal and hamstring musculature.

Benefits of RDLs in Myotherapy and Strength Training

• Enhances glute and hamstring load tolerance
• Improves hip-dominant movement capacity
• Reduces injury risk through controlled eccentric loading

RDL Execution Guidelines

• Maintain close bar or weight proximity to the body
• Initiate movement via hip hinge, not knee flexion
• Maintain spinal neutrality throughout the range
• Terminate the movement when pelvic control is lost

Clinical relevance:
RDLs are regularly integrated into rehabilitation and strength programs for clients with lower back pain or who are returning to lifting after injury. But are also ideal to build resilience in the hamstring muscles.

They are also a key exercise in my posterior-chain-focused fitness classes, particularly for clients looking to improve glute strength safely.

Hip Thrusts And Glutes Training

Hip thrusts are a highly effective exercise for developing glute strength, and as with many other exercises, we need to adapt the technique to our needs and capacity.

At Melbourne Massage and Treatment in Fitzroy North, hip thrusts are used as an accessory exercise within myotherapy and personal training fitness classes to improve hip extension capacity, while minimising spinal load, particularly for clients returning to training or managing lower back pain or who just want to build some glute shape.

Here is a shortlist of how to set yourself up for a good Hip Thrust:

Bench/Surface Placement

• Upper back (scapula area) rests on a stable bench or platform
• Ensure the bench is secure to prevent slipping

Foot Position

• Feet flat on the floor, hip-width apart
• Shin’s vertical at the top of the movement
• Weight is distributed through the heels and mid-foot

Pelvis & Spine Alignment

• Neutral pelvis (avoid excessive anterior tilt)
• Ribs down, core engaged
• Spine in neutral; avoid lumbar overextension

Weight Placement

• Barbell, dumbbell, or resistance band across the hips
• Pad or towel for comfort if using a barbell

The height of the bench should correspond to the height of your knee, and the distance from your feet to the bench is dictated by ensuring that your scapulae are fully sitting on the bench at all times.

Clinical Relevance:

Hip thrusts are a valuable tool for glute strengthening, but only when pelvic control, alignment, and movement quality are prioritised.

Clinical Summary: Glutes Strength Requires Quality Movement

Effective glute strengthening is dependent on joint mobility, motor control, and appropriate loading strategies. Addressing ankle mobility and hip hinge mechanics significantly improves squat and RDL performance and hip thrust.

At Melbourne Massage and Treatment in Fitzroy North, my myotherapy and 1:1 fitness class approach integrates:

• Clinical assessment
• Hands-on myotherapy treatment
• Movement retraining
• Strength and conditioning principles

I also offer 1:1 fitness classes in Fitzroy North, designed to ensure your rehab protocol from injury or your strength journey is monitored, structured, and safe throughout your progression.

And to make the process easier, you can book a FREE Online Consultation where we look at your presentation and what we can do for it, via myotherapy treatment and personalised fitness classes.

Book Your Free Online Consultation Now (Option 9)

FAQs — Glutes Strengthening, Squats, Myotherapy & Fitness Classes in Fitzroy North