Iron cross stretch
The iron cross stretch is a flexibility exercise targeting the glutes and upper legs. It involves lying on your back with arms extended to the sides and legs straight. One leg is lifted and moved across the body to the opposite side, aiming to touch the floor while keeping the shoulders flat on the ground.
At a glance
- Area
- Upper legs
- Main muscle
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body weight
- Level
- Beginner
Form tips
- Keep your shoulders flat on the ground to maximize the stretch.
- Move slowly and control the motion to avoid injury.
- Breathe deeply to help relax the muscles.
What to watch out for
- lower back pain
- hip injuries
- shoulder injuries
Also known as
stretching a croce, supine iron cross stretch, glute stretch