Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Since Bounds generate high central fatigue, Iridium checks your sleep data and per-muscle recovery status to ensure your nervous system is ready for the explosive impact. The AI tracks your rep performance relative to your current body weight so that fluctuations in mass do not mask true power progression. If your 7-day training history places your quads or calves near their Maximum Recoverable Volume, Iridium avoids scheduling this movement to prevent overreaching.

Form Cues

Drive your back foot explosively into the ground to propel forward
Swing your opposite arm and knee vigorously to generate momentum
Land softly on the ball of your foot before rolling to the heel
Focus on maximizing horizontal distance with each stride
Keep your chest up and core braced throughout the movement

Don't

Don't land with stiff or locked knees
Don't focus on vertical height at the expense of forward distance
Don't let your knees collapse inward upon landing
Don't strike the ground heavily with your heels
Don't rush the movement with short, choppy steps

Common Mistakes

Jumping vertically instead of horizontally
Landing flat-footed or on heels
Passive or uncoordinated arm swing
Knees caving inward during landing
Insufficient rest between sets

Muscles Worked

This exercise heavily recruits the quadriceps, glutes, and calves to generate the triple extension needed for explosive forward propulsion. The hamstrings act dynamically to stabilize the knee during the high-impact landing, while the core ensures efficient force transfer between the upper and lower body.