Song: Parmalee – Hotdamalama

Exercise Tips

• The larger your range of motion, the more your glutes will benefit.
• You may have to use a platform or stool to find the perfect height that allows you to maximize the range of motion.
• Maximizing the range of motion means your knee will be flirting with your chest at the top of each rep.
• Push down through your heel and midfoot – NOT toes.
• 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.
• 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.
• Because you can go a little heavier over a larger range of motion, the traditional glute pushdown has a little more growth potential than the crossover pushdown. However, the traditional glute pushdown will place more demand on your legs.
• Maximizing glute growth is all about managing leg fatigue thus both glute pushdown variants should be used.