How Iridium Programs This

Iridium counts this time-based adjustment toward your hip flexor volume, carefully managing load to avoid exceeding your Maximum Recoverable Volume before main compound lifts. The algorithm checks your 7-day history to place this exercise where it aids activation without creating performance-limiting fatigue. Progression is tracked via duration and RPE to ensure consistent overload despite the variable resistance of loop bands.

Form Cues

Lie flat and press your lower back into the floor
Keep your toes pulled up toward your shins
Drive one knee toward your chest explosively but under control
Keep the non-working leg straight and grounded
Pause briefly at the top of the movement

Don't

Don't allow your lower back to arch off the floor
Don't let the band snap your leg back down
Don't bend the knee of the stationary leg
Don't hold your breath while lifting
Don't rely on momentum to start the rep

Common Mistakes

Arching the lumbar spine
Using a band that is too heavy
Rushing the lowering phase
Lifting the head off the ground
Bending the stabilizing leg

Muscles Worked

This exercise primarily targets the hip flexors (iliopsoas and rectus femoris), which are crucial for knee drive in running and general leg lifting. It secondarily engages the core specifically the lower abdominals, to stabilize the pelvis and prevent the lower back from taking over the movement.