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Exercise 1419 · REF pZwUsKB

Iron Cross Stretch exercise animation

Iron Cross Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Lying on the back with arms out and rotating the hips to one side stretches the lower back, glutes, and often the chest simultaneously, using the cross-body rotation to open up the spine. It's a common cooldown stretch after heavy lower-body or rotational training.

How to Do the Iron Cross Stretch

  1. Lie flat on your back with your arms extended out to the sides.
  2. Raise your legs up towards the ceiling, keeping them straight.
  3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
  4. Hold the stretch for a few seconds, then return your legs to the starting position.
  5. Repeat the stretch on the other side.
  6. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Iron Cross Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Iron Cross Stretch work?
The Iron Cross Stretch primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Iron Cross Stretch?
The Iron Cross Stretch is done with no equipment — just body weight.
What's a good alternative to the Iron Cross Stretch?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.