Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium tracks this exercise as rotational oblique volume, differentiating it from standard flexion movements to ensure balanced core programming. Since this variation heavily recruits the hip flexors, the AI reviews your recent lower body sessions and recovery scores to avoid overloading that muscle group. For progression, the logic monitors your rep counts and RPE to determine when you need to increase volume to maintain sufficient intensity.

Form Cues

Stand tall with feet shoulder-width apart and hands behind your head
Exhale sharply as you twist your torso to bring one elbow toward the opposite knee
Engage your core muscles before lifting your leg to maintain stability
Squeeze your obliques hard at the top of the movement
Return your foot to the floor with control before switching sides

Don't

Don't pull on your neck or head with your hands
Don't round your lower back excessively to force the elbow to the knee
Don't rely on momentum to swing your leg up
Don't let your standing knee collapse inward

Common Mistakes

Yanking the neck forward
Rushing through reps with poor balance
Insufficient torso rotation
Lack of core engagement
Holding breath during exertion

Muscles Worked

This exercise primarily targets the rectus abdominis and the internal and external obliques through a combination of spinal flexion and rotation. It also significantly engages the hip flexors to lift the knee and utilizes the glutes and lower back muscles to stabilize the standing leg.