Iron Cross Stretch
Relieve lower back & glute tension with the Iron Cross Stretch. Improve flexibility & mobility with this simple, effective exercise.
The Iron Cross Stretch mainly works the core, glutes & hips and lower back, with help from the hip adductors (inner thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Iron Cross Stretch Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus); Obliques; Spinal Erectors (erector spinae)
Secondary
Hip Adductors; Hamstrings; Hip Rotators
Iron Cross Stretch Variations and Alternatives
How to do the Iron Cross Stretch
Start by lying flat on your back on the floor with your arms extended out to the sides, forming a "T" shape with your body. This is your starting position.
Keeping your shoulders and arms firmly planted on the ground, lift your right leg straight up into the air.
Gently lower your right leg across your body towards your left hand, while trying to keep your leg as straight as possible. Keep your opposite shoulder on the ground to ensure a proper stretch in the lower back and buttocks.
Hold this position for a desired amount of time, usually between 15 to 30 seconds, to stretch the glutes and lower back.
Slowly return your right leg to the starting position and repeat the stretch with your left leg, bringing it towards your right hand.
Alternate legs and continue to repeat the stretch for the desired number of repetitions.
The Iron Cross Stretch is a good mobility exercise to include in a warm-up or cool-down routine as it promotes flexibility in the lower back and gluteal region. Remember to perform this stretch gently and do not force your leg beyond a comfortable range of motion to avoid injury.
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Iron Cross Stretch FAQs
What muscles does the Iron Cross Stretch work?
The Iron Cross Stretch mainly works the core, glutes & hips and lower back, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the rectus abdominis, gluteus maximus, obliques and erector spinae.
What equipment do you need for the Iron Cross Stretch?
None. The Iron Cross Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Iron Cross Stretch variations and alternatives?
Similar exercises include the Seated Forward Crossed Legged Reach Stretch, Supine Back Stretch, Scorpion Stretch and Crossed-Leg Hip Stretch.
Training calculators
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