How Iridium Programs This

Iridium tracks your repetition counts relative to your body weight to ensure progressive overload applies accurately to this suspension movement. The algorithm checks your specific hamstring and core recovery status to verify you can handle the stability demands before scheduling this exercise. It serves as an accessory movement to add necessary hamstring volume without exceeding your Maximum Recoverable Volume for the lower body.

Form Cues

Keep your hips elevated and level throughout the entire set
Squeeze your glutes to maintain a straight line from shoulders to knees
Pull your toes toward your shins to engage the hamstrings
Drive your heels firmly down into the foot cradles
Brace your core to prevent your body from swaying

Don't

Don't let your hips sag towards the floor as you extend your legs
Don't allow the TRX straps to 'saw' back and forth unevenly
Don't arch your lower back to compensate for hamstring fatigue
Don't rush the movement; control the extension phase

Common Mistakes

Sagging hips during the curl
Sawing the straps
Hyperextending the lower back
Rushing the tempo
Forgetting to breathe

Muscles Worked

This exercise primarily targets the hamstrings through knee flexion while the glutes work isometrically to maintain hip extension. It also heavily engages the core musculature, specifically the obliques and rectus abdominis, to prevent rotation and stabilize the pelvis during the alternating leg movement.