How Iridium Programs This

Iridium accounts for the doubled duration of this unilateral movement by adjusting the rest of your session to fit your specific time constraints. The algorithm tracks work sets against your Minimum Effective Volume and Maximum Recoverable Volume for quadriceps and glutes, ensuring the load contributes to your weekly landmarks without exceeding your recovery capacity.

Form Cues

Drive firmly through the heel of the foot on the box
Lean your torso slightly forward to engage the glutes
Control the descent slowly for 2-3 seconds
Keep your hips square and facing forward
Fully extend your hip and knee at the top of the movement

Don't

Don't push off the ground with your back foot
Don't let your working knee collapse inward
Don't drop down quickly; resist gravity
Don't use a box so high that your lower back rounds

Common Mistakes

Pushing off the rear leg
Using a box that is too high
Uncontrolled, rapid descent
Knee caving inward (valgus)
Excessive arching of the lower back

Muscles Worked

This exercise primarily targets the quadriceps and glutes, requiring them to lift your entire body weight plus external load. It also heavily engages the hamstrings and calves for stabilization, while the core works to maintain an upright posture during the unilateral movement.