Iron Crosses (stretch)

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.

Muscles worked

Role	Muscles
Primary	quads
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Hip Flexion with Band Resistance Bands Squats - With Bands Resistance Bands Clean Pull Barbell Clean from Blocks Barbell Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Iron Crosses (stretch)

Same movement pattern, lower entry difficulty — work up from here.

Backward Drag beginner · Other Equipment Cable Deadlifts beginner · Cable Machine Hip Flexion with Band beginner · Resistance Bands

Harder than the Iron Crosses (stretch)

Snatch from Blocks expert · Barbell One-Arm Side Deadlift expert · Barbell

Common questions

What muscles does the Iron Crosses (stretch) work?

The Iron Crosses (stretch) primarily works the quads. Backward Drag, Cable Deadlifts, and Car Deadlift train the same muscle, across 9 equipment types.

What equipment do you need for the Iron Crosses (stretch)?

None — the Iron Crosses (stretch) is bodyweight, so it works at home, in a hotel room or outdoors. Backward Drag and Cable Deadlifts also need nothing.

Is the Iron Crosses (stretch) suitable for beginners?

It is rated intermediate. Start with Backward Drag, Cable Deadlifts, and Hip Flexion with Band and work up.

Where should the Iron Crosses (stretch) go in a workout?

Early — the Iron Crosses (stretch) is compound, working 1 muscle group, so run it first or second while you are fresh.

Similar exercises

Backward Drag Other Equipment Cable Deadlifts Cable Machine Car Deadlift Other Equipment Clean Pull Barbell Clean from Blocks Barbell Hang Clean Barbell