Stretching

Iron Crosses (stretch)

The iron crosses (stretch) is an intermediate stretching exercise for your quads, using just your body weight.

Main muscles
Quads
Equipment
Body weight
Level
Intermediate
Iron Crosses (stretch), starting position
Start
Iron Crosses (stretch), end position
Finish

How to do it

  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.

Alternatives to the iron crosses (stretch)

All Fours Quad Stretch Body weight Frog Hops Body weight Kneeling Hip Flexor Body weight Looking At Ceiling Body weight Lying Prone Quadriceps Body weight On Your Side Quad Stretch Body weight