How Iridium Programs This

Iridium logs the specific adductor volume from this lateral movement to update your sub-muscle-group fatigue scores and prevent interference with heavy squat or deadlift sessions. Since no external weight is used, the system tracks your rep performance relative to your body weight to detect progressive overload trends over time.

Form Cues

Keep your chest lifted and spine neutral
Hinge your hips back as you step out
Keep the trailing leg completely straight
Ensure both feet remain pointing forward
Push firmly off the bent leg to return

Don't

Don't let the heel of the lunging foot lift
Don't round your lower back
Don't bend the knee of the trailing leg
Don't let your knee collapse inward past your toes
Don't look down at the floor

Common Mistakes

Bending the non-working leg
Lifting the heel off the ground
Rounding the back forward
Knee caving inward (valgus collapse)
Not sitting hips back enough

Muscles Worked

This exercise primarily targets the quadriceps and glutes while heavily engaging the adductors (inner thigh) to stabilize the lateral movement. It also recruits the hamstrings and core for balance, making it excellent for developing lower-body strength in the frontal plane.