Iron Mikes

Iron Mikes can be viewed as a jumping variation of lunges. Instead of stepping forward with one foot or backward with the other foot, you do both simultaneously. This is naturally only possible by jumping so that you leave the floor completely.

The position of the hands behind the head helps maintain correct back posture and prevents the tendency to lean far forward.

Iron Mikes execution

1
Stand with your feet approximately shoulder-width apart.
2
Place one foot in a large step forward or backward. Keep your feet shoulder-width apart.
3
Place your hands behind your head.
4
Lower yourself until your back knee almost touches the floor. If you have stepped far enough forward (or backward), your knees are at approximately 90-degree angles and your front knee is directly above your ankle. Adjust your distance if this is not the case. This is your starting and finishing position.
5
Push yourself explosively upward by pushing straight up from your front leg and jump straight up.
6
In the air, bring one foot forward and the other backward.
7
Break your fall by immediately lowering yourself when you contact the floor until your back knee almost(!) touches the floor. Both knees finish again at 90-degree angles.
8
Repeat.

Iron Mikes

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

(Lower) back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Iron Mikes technique

Safety:

The explosive execution places a higher load on joints and tendons.
Preferably perform Iron Mikes on a mat. This can make balance slightly more difficult, but lowers the risk of knee injuries caused by lowering too far and landing hard on the floor with your knee. If there are no mats, maintain a greater safety margin by finishing with your back knee at least 5 to 10 centimeters above the floor.

'Plyometric exercise'

The jump makes Iron Mikes a plyometric, or explosive, variation of lunges. It is therefore suitable when developing explosive strength is more important than maximum strength, muscle growth and/or muscular endurance. This makes Iron Mikes an exercise that is often used as support for other sports.