How Iridium Programs This

Since this high-skill movement demands significant stability, Iridium reviews your recovery scores and recent fatigue levels to ensure you have the readiness to execute it effectively. To ensure accurate progression, the system tracks total resistance by combining the external kettlebell load with your current body weight rather than tracking the weight in isolation.

Form Cues

Hold the kettlebell tight against your chest in a goblet grip
Extend your non-working leg straight out with the foot flexed
Lower your hips slowly while keeping your standing heel planted
Brace your core to keep your torso upright throughout the descent
Drive explosively through your standing heel to return to the top

Don't

Don't let your standing heel lift off the ground
Don't allow your working knee to collapse inward
Don't round your lower back at the bottom of the movement
Don't drop quickly into the bottom position without control
Don't let the non-working leg touch the floor

Common Mistakes

Lifting the heel due to poor ankle mobility
Knee valgus (caving inward)
Rounding the spine forward
Using momentum to bounce out of the hole
Resting the floating leg on the ground

Muscles Worked

This exercise is a powerhouse for the quadriceps and glutes, requiring them to move your entire body weight plus the kettlebell on a single leg. It also heavily recruits the hamstrings and calves for stabilization, while the core and hip flexors work intensely to keep your torso upright and your non-working leg elevated.