How Iridium Programs This

Iridium tracks volume from this movement against both your middle chest and lower abdominal Maximum Recoverable Volume (MRV) limits. Before assigning it, the algorithm scans your 7-day history to ensure your core stabilizers are fresh enough to support the pushing pattern without compromising stability. As you progress, Iridium monitors rep performance relative to your body weight to determine when to increase volume or intensity.

Form Cues

Secure your feet in the cradles and establish a rigid high plank position.
Lower your chest toward the floor while keeping your glutes and core squeezed tight.
Press back up to full extension, then immediately drive your knees toward your chest.
Extend your legs back to the starting plank position with control before the next rep.
Keep your gaze slightly forward on the floor to maintain a neutral neck.

Don't

Don't allow your lower back to sag or hyperextend at any point.
Don't let your hips pike up excessively high during the knee tuck.
Don't rely on momentum or swinging to bring your knees in.
Don't sawing back and forth on the straps; keep the movement vertical.

Common Mistakes

Sagging hips (loss of core tension)
Piking hips too high
Rushing the transition
Incomplete range of motion
Holding breath during exertion

Muscles Worked

This exercise is a powerhouse for the pushing muscles, primarily targeting the pectoralis major, anterior deltoids, and triceps as you perform the press. Simultaneously, the suspension element forces the rectus abdominis, obliques, and deep stabilizers to work isometrically to protect the spine, while the hip flexors engage dynamically during the tuck phase.