How Iridium Programs This

Iridium programs this low-impact accessory to accumulate volume toward your glute Maximum Adaptive Volume limits without imposing high systemic fatigue. Since external load is typically absent, the algorithm relies on rep counts and RPE trends relative to your body weight to ensure progressive overload occurs. This exercise is often selected when your 7-day training history suggests that heavier compound movements would exceed your current recovery capacity.

Form Cues

Keep your torso completely upright
Flex your foot and lead with the heel
Squeeze the side of your glute at the top
Maintain a micro-bend in your standing knee
Lower the working leg slowly

Don't

Don't lean your upper body to the side
Don't swing the leg using momentum
Don't point your toes upward
Don't arch your lower back
Don't lock your standing knee

Common Mistakes

Tilting torso to gain height
Rotating toes toward the ceiling
Rushing the repetition speed
Failing to engage the core
Lifting leg beyond active range

Muscles Worked

This exercise primarily targets the gluteus medius and minimus, which are crucial for hip abduction and stabilizing the pelvis during walking or running. It also engages the core muscles and the quadriceps of the standing leg to maintain balance and alignment.