How Iridium Programs This

Iridium programs this movement to drive glute volume without adding significant spinal loading or central fatigue. To ensure progressive overload, Iridium tracks your RPE and rep performance relative to your body weight rather than external load. The algorithm also consults your sub-muscle recovery status to verify that recent heavy hinging hasn't already exceeded your Maximum Recoverable Volume for the posterior chain.

Form Cues

Drive through the heel of your planted foot
Squeeze your glutes hard at the top of the movement
Keep your hips level with the floor throughout
Exhale as you lift your hips
Maintain a straight line from shoulder to knee at the peak

Don't

Don't arch your lower back to get higher
Don't push off your toes
Don't let your hips rotate or drop on the lifted side
Don't swing your free leg to generate momentum
Don't rest completely on the floor between reps if possible

Common Mistakes

Hyperextending the lumbar spine
Uneven hip alignment
Placing the foot too far forward
Relying on momentum
Insufficient glute contraction

Muscles Worked

This exercise primarily targets the gluteus maximus, demanding intense contraction to lift the hips while stabilizing the pelvis on a single point of contact. Secondary engagement occurs in the hamstrings for knee stability and the core musculature to prevent rotational collapsing of the hips.