Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium classifies this as a high-complexity movement and checks your recovery score and recent history to ensure pre-existing shoulder fatigue will not limit your lower body training. The AI credits volume to the quadriceps, glutes, and deltoids simultaneously, factoring these overlapping demands into your weekly Muscle Volume landmarks. Because this exercise requires performing sets on both sides, Iridium automatically adjusts the session's total exercise count to strictly adhere to your time constraints.

Form Cues

Lock your elbow completely with your bicep close to your ear
Brace your core tightly to keep your ribs down
Step forward and lower your hips until both knees form 90-degree angles
Drive through the front heel to return to the starting position
Keep your torso upright and resist leaning sideways

Don't

Don't allow your elbow to bend or the weight to drift sideways
Don't arch your lower back to keep the weight up
Don't let your front knee collapse inward
Don't slam your back knee into the floor
Don't look down; keep your gaze forward

Common Mistakes

Overarching the lumbar spine
Bent elbow during the hold
Narrow stance causing imbalance
Front knee caving inward
Rushing the movement tempo

Muscles Worked

This exercise primarily targets the quadriceps and glutes to execute the lunge pattern, effectively addressing strength asymmetries between legs. Secondarily, the overhead position forces the anterior deltoids, triceps, and entire core musculature to engage intensely to resist rotation and extension, making it a true total-body stability challenge.