Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

This unilateral movement doubles the time required per set, so Iridium evaluates your specific time constraints and may substitute a bilateral hinge alternative if your session window is tight. The system counts this work toward your hamstring and glute volume landmarks while monitoring your 7-day history to ensure your lower back has sufficient recovery capacity for the stability demands.

Form Cues

Root your standing foot firmly into the floor, gripping with your toes
Hinge at your hips, sending your glutes straight back
Keep the kettlebell close to your standing leg throughout the descent
Maintain a neutral spine and keep your shoulders packed down
Squeeze the glute of your standing leg to return to a vertical position

Don't

Don't let your hips rotate open sideways
Don't round your upper back or shoulders forward
Don't lock your standing knee completely; keep a soft bend
Don't let the kettlebell drift forward away from your body
Don't touch your floating foot to the floor unless you lose balance

Common Mistakes

Rotating the pelvis to the side
Rounding the lower back
Squatting instead of hinging
Reaching the weight too far forward
Rushing the downward phase

Muscles Worked

This exercise primarily targets the hamstrings and glutes, acting as a powerful developer for the posterior chain. Secondarily, it heavily recruits the core and erector spinae to maintain a flat back and prevent rotation, while the forearms and calves work to stabilize the load and the standing leg.