How Iridium Programs This

Iridium tracks this exercise as specific volume for the glute medius and minimus, distinguishing its fatigue impact from the glute maximus load generated by squats and deadlifts. This separation allows the AI to program necessary accessory volume to meet your Minimum Effective Volume requirements without overloading your lower body recovery scores for heavy compound days.

Form Cues

Sit with your back pressed firmly against the pad
Push your knees outward in a controlled motion
Pause briefly at the point of maximum extension
Control the weight slowly as you return to the start
Keep your core braved and chest up throughout

Don't

Don't let the weight stack slam down between reps
Don't use momentum to swing your legs out
Don't arch your lower back excessively
Don't allow your knees to cave inward rapidly on the return

Common Mistakes

Using excessive momentum
Shortening the range of motion
Leaning too far forward without control
Lifting the hips off the seat
Performing the reps too quickly

Muscles Worked

This exercise primarily isolates the gluteus medius and gluteus minimus, which are crucial for hip stability and pelvic alignment. It also engages the tensor fasciae latae (TFL) on the outer thigh, helping to sculpt the side of the glutes and improve balance during single-leg movements.