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Iron Crosses (stretch)

A intermediate stretching exercise for the quads, done with just your bodyweight.

Iron Crosses (stretch): starting positionIron Crosses (stretch): finishing position
Main muscles
Quads
Equipment
Bodyweight
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Iron Crosses (stretch)

  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.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Iron Crosses (stretch)

Questions

What muscles does the Iron Crosses (stretch) work?

Mainly the quads.

Is the Iron Crosses (stretch) good for beginners?

It's rated intermediate. Beginners can build up to it with Kneeling Hip Flexor first.

What can I do instead of the Iron Crosses (stretch)?

Good alternatives that train the quads: Frog Hops, Groin and Back Stretch, Groiners or Adductor/Groin.

How many sets and reps of the Iron Crosses (stretch) should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).