How Iridium Programs This

Iridium identifies lateral bounds as a high-impact plyometric movement, so it analyzes your per-muscle recovery status to ensure your adductors and glutes are fresh enough for explosive work. Since this is a bodyweight exercise, the AI tracks your repetition performance relative to your current body weight to manage progressive overload accurately. If your 7-day history indicates high accumulated leg fatigue, Iridium may reduce volume or substitute a lower-impact variation.

Form Cues

Push explosively off the outside edge of your foot
Land softly with a bent knee to absorb impact
Load your hips back immediately upon landing
Keep your chest up and core braced throughout the jump
Swing your arms to generate momentum and balance

Don't

Don't land with a straight, locked knee
Don't let your knee collapse inward upon landing
Don't round your back or look down at the floor
Don't rush the movement; stabilize before bounding back if needed

Common Mistakes

Landing with stiff legs
Allowing knees to cave inward (valgus)
Hunching the upper back
Sacrificing distance for speed
Inadequate shock absorption

Muscles Worked

This exercise is a powerhouse for the gluteus medius and quadriceps, forcing them to generate explosive force laterally and then immediately act as brakes to stabilize the body. It also heavily recruits the adductors and calves for propulsion, while the core fires to maintain balance during the dynamic weight shift.