Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Since this advanced hold taxes the lateral deltoids as well as the obliques, Iridium checks your recent pressing history to ensure shoulder fatigue won't limit your performance. The AI tracks progress by monitoring the ratio of time-under-tension to RPE, adjusting duration targets based on your stability rather than just adding time arbitrarily. If your calculated recovery score is low, the programming logic may swap this for a stable floor-based variation to reduce the stabilization demand while still hitting the core.

Form Cues

Place your elbow directly under your shoulder on the center of the dome
Stack your hips vertically and squeeze your glutes
Lift your top leg and arm to form a star shape
Keep your head neutral and aligned with your spine
Brace your core tightly to resist the unstable surface

Don't

Don't let your bottom hip sag toward the floor
Don't roll your top shoulder forward
Don't hold your breath while maintaining tension
Don't allow your supporting elbow to slide outward

Common Mistakes

Sagging hips due to fatigue
Rolling the torso forward
Placing the elbow off-center
Looking down at the feet
Insufficient glute engagement

Muscles Worked

This exercise primarily targets the internal and external obliques to resist lateral flexion against gravity and instability. It also heavily recruits the gluteus medius to abduct the top leg and stabilize the hips, while the lateral deltoid and rotator cuff work intensely to stabilize the supporting shoulder on the balance trainer.