Iron Crosses (stretch)

Iron Crosses (stretch) is a intermediate-level compound in the stretching category that primarily works the quads.

How to do it

1. 1Lie 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. 2To 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. 3Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.