An intermediate stretching exercise done using just your bodyweight that mainly works the quadriceps. 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. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Quadriceps
Equipment
None
Level
intermediate
Iron Crosses (stretch) demonstration
Iron Crosses (stretch), starting positionIron Crosses (stretch), finishing position
How to Perform
1Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
2To 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.
3Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
