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Iron Crosses (stretch)

The Iron Crosses (stretch) primarily targets your Quadriceps. It requires stretch and is best suited to intermediate lifters.

Intermediate level · Equipment: Stretch · Compound · Pull

Primary muscles: Quadriceps

How to perform Iron Crosses (stretch)

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

Frequently asked questions

What is the correct form for performing iron crosses?

Lie flat on your back with arms extended to the sides and rotate one leg across your body toward the opposite hand. Keep your shoulders pinned to the floor to ensure the stretch targets the intended areas.

Which muscles are primarily targeted by the iron cross stretch?

While often categorized by quad involvement, this movement primarily targets the lower back, glutes, and hip flexors. It serves as a dynamic mobility drill to improve rotational range of motion.

What are the most common mistakes when doing iron crosses?

The most frequent error is allowing the shoulders to lift off the ground, which reduces the effectiveness of the spinal rotation. Avoid using momentum to jerk the leg, as this can strain the lower back.

How can beginners modify the iron cross for better accessibility?

Beginners should perform the movement with a bent knee to reduce the lever length and tension on the hamstrings. Gradually increase the range of motion as hip and spinal flexibility improves over time.

How should iron crosses be programmed into a workout routine?

Perform 10 to 15 controlled repetitions per side as part of a dynamic warm-up. This movement is best utilized before lower body lifting sessions or running to prepare the hips and spine for activity.

Sample sets & reps for Iron Crosses (stretch)

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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