Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium schedules this high-stability movement only when your recovery and sleep scores indicate sufficient energy for coordination-heavy work. To drive progress, the system analyzes your RPE trends and rep performance relative to body weight to determine when to increase volume or intensity. Additionally, Iridium accounts for the double-set duration of this unilateral exercise to ensure the full workout fits within your selected time constraints.

Form Cues

Position your upper back securely against the center of the dome
Tuck your chin slightly toward your chest
Drive firmly through the heel of your working foot
Squeeze your glute maximally at the top of the movement
Keep your hips level and square to the ceiling

Don't

Don't push through your toes or lift your heel
Don't hyperextend or arch your lower back
Don't allow the hip of the non-working leg to drop
Don't rely on momentum to swing your hips up
Don't let your working knee collapse inward

Common Mistakes

Arching the lower back overly
Pushing primarily through the toes
Tilting the pelvis sideways
Placing the back too high on the dome
Rushing the eccentric lowering phase

Muscles Worked

This exercise primarily targets the gluteus maximus to drive hip extension, while placing significant demand on the hamstrings for assistance. The instability of the balance trainer forces the core stabilizers, particularly the obliques and transverse abdominis, to engage deeply to prevent rotation and maintain spinal alignment throughout the set.