GymPlan AIIron Crosses (stretch)
Iron Crosses (stretch) is an intermediate compound bodyweight stretching that mainly works your quads.
💪 Quads🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 2-3 holds of 20-30 seconds per side
How to do the iron crosses (stretch)
- 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 10-20 repetitions.
Muscles worked
Primary: Quads
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Track your iron crosses (stretch) with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialIron Crosses (stretch) alternatives
Exercises that train the same main muscle, including options with other equipment.
Frog HopsBodyweight · Intermediate
Intermediate Hip Flexor and Quad StretchOther · Intermediate
Sit SquatsBodyweight · Beginner
Kneeling Hip FlexorBodyweight · Beginner
Looking At CeilingBodyweight · Beginner
One Half LocustBodyweight · BeginnerFAQ
What muscles does the iron crosses (stretch) work?
It mainly works your quads.
How many sets and reps of iron crosses (stretch) should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the iron crosses (stretch) good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.