Iron Crosses (stretch)
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.
How to program the Iron Crosses (stretch)
Sets and reps
As a compound movement, the Iron Crosses (stretch) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Iron Crosses (stretch) is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Iron Crosses (stretch) work?
The Iron Crosses (stretch) primarily targets the Quadriceps.
What equipment do I need for the Iron Crosses (stretch)?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Iron Crosses (stretch) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
