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

How Iridium Programs This

Since this exercise taxes the lateral deltoids isometrically while working the glutes, Iridium reviews your recent training load to ensure your shoulder stabilizers aren't pre-fatigued. The system tracks your rep performance relative to your current body weight to ensure you are meeting the requirements for progressive overload.

Form Cues

Place your elbow directly under your shoulder
Lift your hips to form a straight line from head to knees
Keep your heels pressed together throughout the set
Squeeze your glutes to rotate the top knee upward
Brace your core to prevent your torso from twisting

Don't

Don't let your bottom hip sag toward the floor
Don't roll your top shoulder backward to lift the leg
Don't separate your feet as you open the knee
Don't rush the movement; control the lowering phase

Common Mistakes

Sagging hips due to fatigue
Rotating the spine instead of the hip
Placing the elbow too far forward
Using momentum to swing the knee open

Muscles Worked

This movement is a powerhouse for lateral stability, primarily targeting the gluteus medius and the obliques. It also engages the gluteus maximus for hip external rotation and relies on the shoulder stabilizers to hold the upper body elevated.