How Iridium Programs This

Iridium tracks your rep performance relative to body weight to calculate accurate volume for your quadriceps and glutes. Because variable assistance from the straps can mask fatigue, the system relies on your RPE inputs to confirm effective intensity and verify progressive overload. The AI also cross-references your 7-day workout history to ensure adding this unilateral volume fits within your Maximum Recoverable Volume for the week.

Form Cues

Keep your chest lifted and eyes looking forward
Extend your non-working leg straight out in front of you
Sit your hips back and down as if aiming for a chair
Drive firmly through the heel of your standing foot to stand up
Use the handles for balance while minimizing arm assistance

Don't

Don't let your standing heel lift off the ground
Don't allow your working knee to collapse inward
Don't round your back or hunch your shoulders forward
Don't pull yourself up entirely with your upper body strength
Don't drop into the bottom position without control

Common Mistakes

Excessive pulling with the arms
Knee valgus (knee caving inward)
Lifting the heel off the floor
Rounding the lumbar spine
Descending too quickly

Muscles Worked

This exercise is a powerhouse for the quadriceps and glutes, demanding significant force production from the standing leg to control your body weight. The suspension trainer allows you to engage the core and upper back for stability, while the extended leg position activates the hip flexors and challenges hamstring flexibility.