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

How Iridium Programs This

This advanced movement requires high coordination, so Iridium cross-references your recovery score and sleep data to ensure you have the energy to perform it correctly. The AI also scans your 7-day history to verify your hip flexors are not already fatigued from recent training, ensuring your abs remain the limiting factor. Iridium tracks your rep performance relative to your current bodyweight to manage progressive overload.

Form Cues

Squeeze the ball firmly with your ankles or hands during the transfer
Press your lower back into the floor as you lower your limbs
Lift your shoulder blades and hips off the ground simultaneously
Move with a slow, controlled tempo to eliminate momentum
Exhale deeply as you lift and pass the ball

Don't

Don't let your lower back arch off the floor at the bottom
Don't swing your arms or legs to generate momentum
Don't strain your neck by jutting your chin forward
Don't drop the ball loosely; maintain active tension
Don't touch your feet or hands to the floor between reps

Common Mistakes

Arching the lower back
Using momentum to lift
Relaxing tension at the bottom
Straining the neck forward
Rushing the transfer

Muscles Worked

This exercise is a powerhouse for the rectus abdominis, effectively targeting both the upper and lower regions through the simultaneous lifting of the torso and legs. It also heavily recruits the hip flexors to elevate the legs and the inner thigh adductors to grip the ball, while the deep stabilizers work overtime to maintain balance throughout the transfer.