How Iridium Programs This

Iridium scales performance calculations against your current body weight to ensure accurate tracking, while relying on RPE data to account for the variable arm assistance typical of suspension training. Since this unilateral movement requires sets for both legs, the algorithm factors the increased duration into your session's total time constraints when determining volume.

Form Cues

Keep your elbows slightly bent and tension on the straps
Extend your non-working leg straight out in front of you
Sit your hips back and down like aiming for a chair
Drive firmly through the heel of your standing foot
Keep your chest lifted and eyes forward

Don't

Don't pull yourself up completely with your arms
Don't let your standing heel lift off the floor
Don't allow your standing knee to collapse inward
Don't round your lower back at the bottom of the movement

Common Mistakes

Over-relying on arm strength
Knee caving inward (valgus)
Rounding the spine
lifting the heel
Descending too quickly

Muscles Worked

This exercise is a powerhouse for the quadriceps and glutes, forcing one leg to manage your body weight without the stability of a bilateral stance. It also heavily recruits the core stabilizers and hamstrings to maintain balance and control the descent, making it excellent for fixing strength asymmetries.