How Iridium Programs This

Iridium scales your performance metrics relative to your current body weight to ensure accurate progressive overload tracking for this unilateral movement. To manage fatigue, the AI counts this volume toward your quadriceps and glute limits while checking your systemic recovery score. If your recent workout history suggests high lower-body fatigue, Iridium may prioritize more stable exercises over this balance-dependent variation.

Form Cues

Keep your chest lifted and core braced tight throughout the rep
Shift your weight completely onto the standing leg before descending
Sit your hips back and down as if reaching for a chair
Drive firmly through your standing heel to return to the top
Track your knee in line with your second and third toes

Don't

Don't let your standing knee collapse inward
Don't lift your standing heel off the ground
Don't round your upper back or hunch forward
Don't let your non-working foot touch the floor unless necessary for balance
Don't rush the descent; control the lowering phase

Common Mistakes

Knee caving inward (valgus collapse)
Heel lifting off the floor
Rounding the upper back
Descending too quickly
Insufficient depth

Muscles Worked

This exercise primarily isolates the quadriceps and glutes, forcing them to lift your entire body weight without assistance from the opposite leg. It also heavily recruits the hamstrings and core stabilizers to maintain balance and prevent rotation, making it highly effective for building functional lower-body strength and joint stability.