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

How Iridium Programs This

Iridium identifies this as an intermediate anti-extension movement that requires fresh anterior deltoids and core stability. The AI scans your 7-day workout history to ensure these groups haven't been fatigued by recent heavy pressing or compound lifts before assigning this exercise. To ensure progress without external weights, Iridium tracks your performance relative to body weight alongside RPE trends to determine when to increase volume.

Form Cues

Start in a forearm plank with feet on sliders or a towel
Squeeze your glutes and brace your abs like you're about to be punched
Push your body backward by extending through your shoulders
Pull your body forward to the start position using your lats
Maintain a flat back and neutral neck throughout the slide

Don't

Don't let your hips sag toward the floor as you slide back
Don't pike your hips up into the air to pull yourself forward
Don't slide back further than you can control with perfect form
Don't hold your breath; exhale as you return to the start

Common Mistakes

Arching the lower back (lumbar hyperextension)
Range of motion exceeding core strength
Looking down at feet instead of keeping neck neutral
Using momentum instead of controlled muscle tension

Muscles Worked

This exercise is a powerhouse for the anterior core, specifically targeting the transverse abdominis and rectus abdominis by forcing them to resist spinal extension as the body lengthens. It also heavily recruits the anterior deltoids and serratus anterior to control the movement, while the glutes work isometrically to stabilize the pelvis.