Iron Cross Stretch
Expert Advice
Keep your shoulders flat on the ground to ensure a proper stretch and to avoid any unnecessary strain on your lower back.
How-to-do Steps
- Lie on your back with your arms extended out to the sides, forming a 'T' shape.
- Lift one leg straight up towards the ceiling.
- Slowly lower the leg across your body, trying to touch the floor on the opposite side while keeping your shoulders flat.
- Hold the stretch for a few seconds, then return to the starting position.
- Repeat on the other side.
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Muscles Worked
Iron Cross Stretch primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Abs25%
Quads25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Iron Cross Stretch work?
Iron Cross Stretch primarily targets the Glutes. Secondary muscles involved include Abs, Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Iron Cross Stretch?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Iron Cross Stretch suitable for beginners?
Yes, Iron Cross Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
