How Iridium Programs This

Since medicine ball weights are often limited, Iridium monitors your RPE trends to determine when the resistance is no longer sufficient to drive progressive overload for the quadriceps. Once the movement becomes too light to trigger strength or hypertrophy adaptations, the AI will rotate it out for a more scalable progression like goblet or barbell squats. This ensures your leg training contributes properly to your Minimum Effective Volume rather than becoming low-intensity conditioning.

Form Cues

Hold the medicine ball tight against your chest
Keep your chest up and elbows tucked in
Drive your knees outward as you descend
Push through your whole foot to stand up
Brace your core before starting the descent

Don't

Don't let the ball pull your upper body forward
Don't allow your heels to lift off the ground
Don't let your knees cave inward
Don't round your lower back at the bottom
Don't hold the ball far away from your body

Common Mistakes

Rounding the upper back
Lifting heels off the floor
Knees collapsing inward
Holding the ball too loosely
Failing to reach proper depth

Muscles Worked

This exercise primarily strengthens the quadriceps and glutes, which are responsible for the squatting motion. The anterior position of the medicine ball acts as a counterweight, forcing the core and spinal erectors to work harder to maintain an upright torso.