Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium utilizes your warmup preferences to determine if this mobility drill should precede heavy leg work to prime the hip flexors and quads. When your muscle-specific recovery scores indicate high fatigue, the algorithm may also select this low-impact movement to maintain range of motion without accumulating additional training stress.

Form Cues

Engage your core to maintain a straight spine
Step one foot forward to create a 90-degree knee angle
Drive firmly through the front heel to stand up
Keep your chest tall and shoulders back throughout
Control your descent gently back to the floor

Don't

Don't use your hands to push off your thighs
Don't slam your knees into the ground on the way down
Don't let your front knee collapse inward
Don't round your back or hunch forward

Common Mistakes

Using hands for assistance
Crashing knees onto the floor
Leaning too far forward
Rushing the movement
Uneven weight distribution

Muscles Worked

This functional drill primarily builds strength in the quadriceps and glutes by forcing them to lift your body weight from a dead stop. It also heavily engages the core stabilizers and hip flexors to maintain balance during the transition between kneeling and standing.