How Iridium Programs This

This exercise heavily recruits the hip flexors, so Iridium utilizes sub-muscle-group fatigue tracking to ensure recent leg workouts haven't already exhausted these secondary muscles. The system applies this volume toward your lower abdominal Minimum Effective Volume and uses RPE feedback to determine when steady repetition increases are necessary for progressive overload.

Form Cues

Press your lower back firmly into the floor throughout the entire set
Place your hands under your glutes to support your pelvis if needed
Keep your legs as straight as possible with only a soft bend in the knees
Brace your core tight as if preparing for a punch
Control the descent of each leg rather than letting it drop

Don't

Don't allow your lower back to arch or lift off the mat
Don't tuck your chin aggressively or strain your neck forward
Don't swing your legs using momentum
Don't let your heels touch the floor between reps

Common Mistakes

Arching the lower back
Relying on momentum
Straining the neck
Bending knees excessively
Holding breath

Muscles Worked

This exercise primarily targets the lower region of the rectus abdominis and the deep transverse abdominis, which must contract isometrically to stabilize the pelvis. The hip flexors act as secondary movers to lift the legs, making this a potent movement for anterior core strength and hip mobility.