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Back · Body Weight
Iron Cross Stretch
Iron Cross Stretch is a beginner isolation flexibility exercise that works the spine (back), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Iron Cross Stretch
- Lie on your back with your arms extended out to your sides, forming a T-shape, and your legs extended straight.
- Lift your right leg towards the ceiling, keeping it straight, and then lower it across your body towards your left hand while keeping your shoulders flat on the floor.
- Allow your right leg to lower as far as comfortably possible, feeling a stretch in your lower back, glutes, and hamstrings.
- Hold the stretch for 15-30 seconds, then slowly return your right leg to the starting position. Repeat on the other side with your left leg.
Form tips
- Only stretch as far as is comfortable without causing pain or discomfort.
- Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
- If you have limited flexibility, bend your knee slightly to reduce strain and gradually work towards straightening your leg.
Iron Cross Stretch alternatives
More spine exercises
Iron Cross Stretch FAQ
What muscles does Iron Cross Stretch work?
Iron Cross Stretch mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hip flexors work as secondary muscles.
What equipment do you need for Iron Cross Stretch?
None. Iron Cross Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Iron Cross Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Iron Cross Stretch good for beginners?
Yes. Iron Cross Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Iron Cross Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Iron Cross Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Prone Stretch, Exercise Ball Lower Back Dynamic Stretch and Barbell Seated Good Morning.
For developers
Use Iron Cross Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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