Exercise guide · Beginner · Compound

Iron Cross Stretch: How to Do It & Muscles Worked

The iron cross stretch is a dynamic movement that targets the glutes and also stretches the hamstrings and quadriceps. It involves lying on your back, raising your legs, and rotating them side to side to touch the floor, promoting flexibility and mobility in the hips and lower back.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Quads
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the iron cross stretch
Front view: muscles worked by the iron cross stretch. Primary: glutes. Secondary: hamstrings and quads.
Back view: muscles worked by the iron cross stretch. Primary: glutes. Secondary: hamstrings and quads.
Primary Secondary

How to do the iron cross stretch

  1. Step 1: Lie flat on your back with your arms extended out to the sides.
  2. Step 2: Raise your legs up towards the ceiling, keeping them straight.
  3. Step 3: Slowly lower your legs to one side, aiming to touch the floor with your feet.
  4. Step 4: Hold the stretch for a few seconds, then return your legs to the starting position.
  5. Step 5: Repeat the stretch on the other side.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the iron cross stretch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Iron Cross Stretch alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.