Iron Crosses (stretch)
An intermediate compound mobility exercise that works the quads.
Starting position
End position
How to Do Iron Crosses (stretch)
- 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.
- 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.
- Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Muscles Worked
Alternatives to Iron Crosses (stretch)
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
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2
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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3
Quad Stretch
An intermediate mobility exercise that works the quads.
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4
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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5
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
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6
Quadriceps-SMR
An intermediate isolation mobility exercise that works the quads, using a foam roller.
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7
Standing Elevated Quad Stretch
A beginner mobility exercise that works the quads.
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8
Frog Hops
An intermediate compound mobility exercise that works the quads.
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9
Lying Prone Quadriceps
An advanced mobility exercise that works the quads, needing no equipment.
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10
Rear Leg Raises
A beginner mobility exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do iron crosses (stretch) work?
Iron Crosses (stretch) primarily works the quads.
What equipment do I need for iron crosses (stretch)?
The source dataset does not record equipment for iron crosses (stretch). Check the instructions above before you set up.
Iron Crosses (stretch): is it suitable for beginners?
Iron Crosses (stretch) is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of iron crosses (stretch)?
All Fours Quad Stretch, Intermediate Hip Flexor and Quad Stretch, Quad Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log iron crosses (stretch) in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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