How Iridium Programs This

Iridium classifies this as a dynamic preparation movement and typically schedules it when your configuration includes a dynamic warmup routine. Because of its low impact on systemic fatigue, Iridium uses this drill to prime the hamstrings for heavier loading without eating into your Maximum Recoverable Volume for the session.

Form Cues

Stand tall with an upright posture and core engaged
Drive your heels directly up toward your glutes with every step
Keep your thighs perpendicular to the ground
Land softly on the balls of your feet
Pump your arms rhythmically in sync with your legs

Don't

Don't drive your knees upward or forward like a high-knee drill
Don't lean excessively forward or backward at the waist
Don't stomp your feet or land with heavy impact
Don't let your lower back arch as you kick back

Common Mistakes

Driving knees forward instead of keeping thighs vertical
Leaning the torso too far forward
Landing flat-footed or heavily
Passive or stiff arm movement
Failing to make contact or get close to the glutes

Muscles Worked

This exercise primarily targets the hamstrings through rapid, repeated flexion of the knee, helping to activate the posterior chain before running or lifting. It also provides a dynamic stretch to the quadriceps and hip flexors, promoting better hip mobility and leg turnover speed.