Iron Crosses (stretch)
The Iron Crosses (stretch) targets the Quadriceps and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Iron Crosses (stretch)
- 1
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.
- 2
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.
- 3
Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Iron Crosses (stretch) work?
The Iron Crosses (stretch) primarily targets the Quadriceps. It's an effective compound exercise for building quadriceps strength.
Is the Iron Crosses (stretch) good for beginners?
The Iron Crosses (stretch) is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Iron Crosses (stretch)?
The Iron Crosses (stretch) requires minimal equipment and can be performed in most gym settings.
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