How Iridium Programs This

Iridium monitors duration and RPE to gauge progressive overload for this time-based bodyweight exercise. Since the movement requires significant shoulder stability, Iridium cross-references the recovery status of your posterior deltoids and triceps to ensure they aren't fatigued from recent pressing sessions. The algorithm credits this work toward your general core and glute volume landmarks, adjusting subsequent workout loads to stay within your maximum recoverable volume.

Form Cues

Start on all fours and lift your knees 1-2 inches off the ground.
Keep your back completely flat like a tabletop.
Move your opposite hand and foot backward simultaneously.
Push the floor away actively with your shoulders.
Keep your steps small and controlled.

Don't

Don't let your hips pike up toward the ceiling.
Don't allow your hips to sway side-to-side excessively.
Don't let your knees touch the ground during the set.
Don't take large, overreaching steps.
Don't drop your head; keep your neck neutral.

Common Mistakes

Hips rising too high in the air
Excessive rotation through the torso
Taking steps that are too long
Letting the lower back arch or sag
Looking back at the feet instead of the floor

Muscles Worked

This exercise primarily targets the core musculature, specifically the transverse abdominis, to maintain a rigid torso against rotational forces. It heavily utilizes the anterior deltoids and triceps to push the body backward, while the quadriceps work isometrically to keep the knees hovering just above the floor.