How Iridium Programs This

Iridium references your recent workout history to ensure your core and glutes are sufficiently recovered to handle the stability demands of this exercise. Since unilateral movements require double the time per set, the AI adjusts your overall session volume and exercise selection to respect your time constraints. To ensure progress, Iridium tracks your RPE and rep performance relative to your body weight to detect overload over time.

Form Cues

Position your upper back firmly on the center of the ball
Drive through the heel of your planted foot
Keep your chin tucked and ribs down
Squeeze your working glute hard at the top
Keep your hips level and square to the ceiling

Don't

Don't let your hips drop or rotate to one side
Don't hyperextend your lower back at the top
Don't push excessively through your toes
Don't use momentum to swing up
Don't let the knee of your working leg collapse inward

Common Mistakes

Arching the lower back excessively
Allowing the pelvis to tilt sideways
Placing the foot too far forward
Rushing the movement and losing balance
Not achieving full hip extension

Muscles Worked

This exercise primarily isolates the gluteus maximus, forcing one side to handle the entire load of hip extension. The hamstrings assist the movement, while the deep core stabilizers and obliques engage intensely to prevent the torso from twisting on the unstable surface.