How Iridium Programs This

Iridium tracks this exercise against your quadriceps and glutes Maximum Recoverable Volume, specifically categorizing it as a high-stability lunge pattern. The AI reviews your 7-day workout history to ensure your lower body is not too fatigued from recent heavy compounds to perform this balance-dependent movement effectively.

Form Cues

Stand on the box and lower yourself slowly by bending the working knee
Hinge slightly at the hips to engage the glutes
Keep your front knee aligned with your second toe
Touch the floor lightly with the non-working foot
Drive through the heel of the foot on the box to return to the start

Don't

Don't push off the floor with your bottom foot
Don't let your working knee collapse inward
Don't drop quickly or crash onto the floor
Don't arch your lower back excessively

Common Mistakes

Pushing off the non-working leg
Lack of eccentric control (dropping too fast)
Using a box that is too high
Allowing the heel of the working foot to lift

Muscles Worked

This exercise primarily targets the quadriceps and glutes, with a specific emphasis on the eccentric (lowering) strength of the quad which is crucial for knee stability. It also heavily engages the core and hip stabilizers to maintain balance throughout the unilateral movement range.