Song: Parmalee – Hotdamalama

Exercise Tips

• Raise your leg, cross it over in front of your other leg, and pushdown.
• The larger your range of motion, the more your glutes will benefit. This means push all the way down till your leg is almost fully straight (don’t lockout your knee) and allow your knee to rise back up to your chest-ish level.
• You may have to use a platform or stool to find the perfect height that allows you to maximize the range of motion.
• To reiterate, maximizing the range of motion means your knee will be flirting with your chest at the top of each rep (this is paramount).
• Keep your foot flat on platform. If the platform is smaller, part(s) of your foot may be hanging over the edges but make sure you’re still able to be in control throughout the set.
• Push down through your heel and midfoot – NOT toes.
• Remember, don’t fully lock out your knee as you complete the downward push – a small bend in your leg is needed for safety.
• Control the weight as it rises up.
• As your knee gets closer to your chest, feel your glutes stretch.  Keep controlling the load with your midfoot and heel as it rises rather than simply catching the weight at the top. Be in total control throughout the set and focus is required to do this. Think about the mind muscle connection with the working glute.
• Brace your core, the weight will want to sling you up especially if you’re lifting heavy!
• This exercise also works your quads and hammies.
• This exercise is great to use when your legs are a little more fatigued but your glutes can handle more. The crossover position will stretch the glutes allowing for easier overreaching without the need to lift as heavy.