Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Since this movement taxes both core stability and glute coordination, Iridium checks your 7-day training history to ensure your spinal erectors aren't already fatigued from recent heavy compound lifts.

Form Cues

Start on all fours with hands under shoulders and knees under hips
Brace your core as if preparing to take a punch
Extend one leg straight back until it is parallel to the floor
Squeeze the glute of the extended leg to lock the position
Keep your hips square to the ground throughout the movement

Don't

Don't arch your lower back as you lift your leg
Don't allow your hips to rotate or tilt to one side
Don't lift the leg higher than hip level
Don't let your head drop or crane your neck upward

Common Mistakes

Hyperextending the lumbar spine
Rotating the pelvis
Raising the leg too high
Looking up excessively
Rushing the repetition

Muscles Worked

This movement primarily targets the core stabilizers, specifically the transverse abdominis and erector spinae, to maintain a neutral torso. It simultaneously engages the gluteus maximus as the primary mover for the leg extension, promoting posterior chain strength without heavy spinal loading.