How Iridium Programs This

Iridium programs this exercise to accrue glute volume without the systemic cost or spinal loading of heavy compound lifts. Since the weight is limited compared to barbells, the AI uses your RPE feedback to prescribe higher rep ranges that ensure sufficient intensity. This allows Iridium to slot the movement into sessions where your glutes are recovered but your lower back requires reduced loading based on recent workout history.

Form Cues

Place your shoulder blades firmly against the edge of the bench
Hold the medicine ball steady on your hips with your hands
Drive through your heels to lift your hips
Tuck your chin slightly towards your chest
Squeeze your glutes hard at the top of the movement

Don't

Don't hyperextend your lower back at the top
Don't push through your toes or lift your heels
Don't let the bench slide backward
Don't swing your body to generate momentum
Don't let your knees collapse inward

Common Mistakes

Arching the lower back instead of extending hips
Placing feet too far forward or backward
Not achieving full hip extension
Using neck muscles to assist the lift
Allowing the knees to cave in

Muscles Worked

This exercise primarily targets the gluteus maximus, forcing it to drive hip extension against resistance in a shortened position. It effectively recruits the hamstrings as synergists while the core musculature engages isometrically to stabilize the spine and pelvis throughout the thrust.