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Iron Cross Stretch

Step by step instructions, muscle activation and variants for the Iron Cross Stretch.

EasyGlutes

About this exercise

The Iron Cross Stretch is a lying rotational stretch that targets the glutes, hip rotators, and lower back. Lying on your back, you drop one knee across the body while keeping your arms out to the sides, allowing gravity to deepen the stretch.

How to Perform

  • Lie flat on your back with your arms extended out to the sides at shoulder height, palms down
  • Bend one knee to approximately 90 degrees with your foot flat on the floor
  • Exhale and slowly lower the bent knee across your body toward the opposite side
  • Keep your shoulders flat on the floor and your arms in contact with the ground
  • Allow gravity to bring the knee as close to the floor as your flexibility allows
  • Hold the stretch for the desired duration, breathing steadily
  • Return the knee to the starting position and repeat on the opposite side

Muscle Activation

Primary
Glutes
Secondary
ObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Iron Cross Stretch

The Iron Cross Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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