How Iridium Programs This

Iridium monitors sub-muscle-group fatigue to distinguish between the obliques and the central abs, programming this exercise when your rotational muscles are fresh despite recent core training. Since this relies on bodyweight resistance, the AI tracks your repetition performance and RPE relative to your body weight to ensure consistent progressive overload.

Form Cues

Stand tall with feet shoulder-width apart
Place hands lightly behind your head with elbows wide
Lift one knee high while crunching your same-side elbow down toward it
Squeeze your side abdominals hard at the point of contact
Return to the starting position with control before switching sides

Don't

Don't pull on your neck or head with your hands
Don't rush the movement or use momentum to swing the leg
Don't lean forward; ensure you are bending purely to the side
Don't let your standing leg wobble or collapse inward

Common Mistakes

Pulling on the neck
Bending forward instead of sideways
Using momentum to lift the leg
Limited range of motion
Lack of mind-muscle connection

Muscles Worked

This exercise primarily targets the internal and external obliques, which are responsible for lateral flexion and rotational stability. It also engages the rectus abdominis and hip flexors to lift the leg, while the standing position recruits glutes and lower back muscles to maintain balance.