Polycin Step Downs for Glute Anti-Rotation

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Dr. Andy Galpin in Bryan Johnson's video 'Exercise Scientist Dismantles My Longevity Workout'.

Quotes From Source

“Real isolation work with the glutes which you didn't have a lot of...”

Story of claim

Perform glute-focused polycin step downs to enhance anti-rotation and glute isolation, emphasizing external rotation preference.

  • Goal: Enhance anti-rotation and glute isolation.
  • Proof: Dr. Galpin highlights step downs as effective for targeting glutes and improving rotational stability.
  • Nuances:
    • Focus on anti-rotational movements.
    • Emphasize external rotation for maximum glute activation.
  • Impact on Life: Improved glute strength can enhance stability and balance, reducing risk of injury.

Investments

  • Price: None, requires no equipment
  • Time: 5-10 minutes per session
  • Effort: Requires focus on form and control during exercises

Risks

Potential for knee strain if performed incorrectly.

Alternatives

  • Reverse lunges
  • Side step-ups

Get Started 🚀

  • Stand on one leg and lower into a step down.
  • Focus on maintaining glute engagement.
  • Repeat for 10-15 reps per leg.
  • Emphasize control and stability throughout.

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Reference Video