How to do the Iron Cross Stretch
Iron Cross Stretch is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Iron Cross Stretch demonstration · © GymiaFit
Iron Cross Stretch at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Iron Cross Stretch step by step
- 1Lie flat on your back with your arms extended out to the sides.
- 2Raise your legs up towards the ceiling, keeping them straight.
- 3Slowly lower your legs to one side, aiming to touch the floor with your feet.
- 4Hold the stretch for a few seconds, then return your legs to the starting position.
- 5Repeat the stretch on the other side.
- 6Continue alternating sides for the desired number of repetitions.
Iron Cross Stretch — questions
What muscles does the Iron Cross Stretch work?
The Iron Cross Stretch primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Iron Cross Stretch?
None — the Iron Cross Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Iron Cross Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Iron Cross Stretch?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Iron Cross Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.