TETSUIron Cross Stretch
The Iron Cross Stretch is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
body weight
How to do the Iron Cross Stretch
- Lie flat on your back with your arms extended out to the sides.
- Raise your legs up towards the ceiling, keeping them straight.
- Slowly lower your legs to one side, aiming to touch the floor with your feet.
- Hold the stretch for a few seconds, then return your legs to the starting position.
- Repeat the stretch on the other side.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Iron Cross Stretch work?
The Iron Cross Stretch primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Iron Cross Stretch?
None. The Iron Cross Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Iron Cross Stretch?
Hold the Iron Cross Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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