Exercise library · Quads

How to Do Iron Crosses (stretch)

Step-by-step instructions, muscles worked and workouts that use the iron crosses (stretch).

How to do it

1. Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
2. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
3. Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.