Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium programs this variation when your muscle recovery status shows significant fatigue in the anterior deltoids, prioritizing core work that minimizes shoulder strain. The algorithm tracks your RPE feedback to distinguish when the leverage advantage becomes too easy, signaling that you are ready to progress to floor-based alternatives. This approach ensures consistent core volume accumulation even during periods of high upper-body training load.

Form Cues

Place hands securely on a stable elevated surface directly under your shoulders
Maintain a rigid straight line from your head to your heels
Brace your core tight before moving your legs
Drive one knee slowly toward your chest while exhaling
Keep your hips level and square to the ground throughout

Don't

Don't allow your hips to sag toward the floor
Don't pike your hips up high in the air
Don't rush the knee drive; keep the tempo slow and controlled
Don't rock your hips side-to-side as you switch legs
Don't shrug your shoulders up toward your ears

Common Mistakes

Rushing the movement speed
Sagging the lower back
Piking the hips too high
Rocking hips side-to-side
Placing hands too far forward

Muscles Worked

This exercise primarily targets the deep core stabilizers and rectus abdominis, forcing them to maintain spinal rigidity while the limbs move. Secondary engagement comes from the hip flexors during the knee drive and the anterior deltoids and serratus anterior to stabilize the upper body against the elevated surface.