Iron Crosses (stretch)
How to do the Iron Crosses (stretch) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
,
Bodyweight
How to do the 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.
Log it, see it on your body.
Every Iron Crosses (stretch) set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Iron Crosses (stretch) fits
The Iron Crosses (stretch) shows up in training built around a specific goal. See how it fits:
More quads exercises
Iron Crosses (stretch): common questions
What muscles does the Iron Crosses (stretch) work?
The Iron Crosses (stretch) primarily works the Quads.
Is the Iron Crosses (stretch) suitable for beginners?
The Iron Crosses (stretch) is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Iron Crosses (stretch)?
None. The Iron Crosses (stretch) is a bodyweight exercise, so you can do it without any equipment.
Is the Iron Crosses (stretch) a compound or isolation exercise?
The Iron Crosses (stretch) is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Iron Crosses (stretch) with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Iron Crosses (stretch) sets, free.
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