Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium evaluates your per-muscle recovery status to ensure your anterior deltoids generally aren't exhausted from recent pressing work before scheduling this high-stability movement. The system tracks your RPE and performance relative to body weight to gauge progressive overload accurately, distinguishing between strength gains and changes in body mass. If your general recovery score is low due to sleep or recent training load, Iridium may substitute a stable floor variation to better match your current coordination levels.

Form Cues

Start in a plank with hands on the flat side of the balance trainer
Brace your core tightly as if preparing for a punch
Walk your hands forward slowly while maintaining hip stability
Squeeze your glutes to prevent your lower back from arching
Return to the starting position with controlled, deliberate steps

Don't

Don't let your hips sag toward the floor as you extend
Don't pike your hips up toward the ceiling
Don't allow your body to rock excessively side-to-side
Don't hold your breath; exhale as you walk out
Don't extend your hands past the point where you can control your spine

Common Mistakes

Hyperextending the lower back
Rushing the movement speed
Disengaging the glutes
Shrugging shoulders near ears
Placing feet too close together

Muscles Worked

This exercise primarily targets the entire core complex, specifically the rectus abdominis and transverse abdominis, forcing them to work harder to resist extension as the hands move forward. The anterior deltoids and stabilizers of the shoulder girdle also receive significant activation as they support the body's weight on the unstable surface.