Iron Crosses (stretch)
A floor based mobility drill done lying face down, reaching one leg across your body toward the opposite hand. It opens up the hips and lower back and works the quads as you move.
- Primary musclesQuads
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the iron crosses (stretch)
- Lie face down on the floor with your arms stretched out to the sides, palms pressed flat.
- Bend one knee and sweep that leg across your body toward the opposite hand.
- Try to bring your knee close to the floor near your hand without forcing it.
- Bring the leg back to the starting position under control.
- Repeat right away on the other side, alternating legs for the set.
Original library instructions (3 steps)
- 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.
- 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.
- Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10 to 20 repetitions.
Common mistakes
- Yanking the leg across quickly, which skips the stretch through the hip; move at a controlled pace instead.
- Letting the shoulders lift off the floor as the leg crosses over; keep your palms pressed down throughout.
- Forcing the knee all the way to the floor before your hips are ready; go only as far as feels comfortable.
- Doing more reps on one side than the other; count reps evenly on both legs.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps per side, 30 to 45 seconds rest |
| Muscle | 3 sets of 10 to 15 reps per side, 30 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this as a warm up drill before lower body training rather than as a strength exercise on its own.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the iron crosses stretch good for beginners?
Yes. It uses only bodyweight and a small range of motion, and most people can control it well once they slow the movement down.
What muscles does the iron crosses stretch work?
It mainly works the quads as the moving leg extends and rotates, while also mobilizing the hips and lower back.
