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Iron Crosses (stretch), starting position 
Iron Crosses (stretch), finishing position
Stretchingintermediate
Iron Crosses (stretch)
Primary
Quadriceps
Equipment
None
Level
intermediate
Iron Crosses (stretch) demonstration
How to Perform
- 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.
- 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.
- 3Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
Quadriceps
Exercise Details
- Category
- Stretching
- Force
- pull
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Iron Crosses (stretch) work?
Iron Crosses (stretch) primarily targets the Quadriceps.
What equipment do I need for Iron Crosses (stretch)?
Iron Crosses (stretch) requires no equipment - it's a bodyweight exercise.
Is Iron Crosses (stretch) suitable for beginners?
Iron Crosses (stretch) is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Iron Crosses (stretch)
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.