# Iron Cross Stretch

A lying stretch where one bent leg crosses over the other while both shoulders stay on the floor. It stretches the glutes and outer hip, with a gentle twist through the lower back.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/iron-cross-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/iron-cross-stretch/

## Muscles worked

- Glutes: 8/10
- Hip abductors: 6/10
- Hamstrings: 5/10
- Hip flexors: 3/10

## How to do the Iron Cross Stretch

1. Lie on your back, legs straight, arms out at shoulder height.
2. Bend one knee and bring it across your body over the other leg.
3. Keep both shoulders on the floor and hold the stretch.
4. Return the leg to center, then repeat on the other side.

### Full technique — 6 steps

1. Lie on your back with legs straight and arms extended out at shoulder height.
2. Lift one leg, bend the knee, and bring it across your body over the straight leg.
3. Keep both shoulders anchored to the floor as you let the bent leg lower toward the floor.
4. Let the stretch settle where you feel it in the outer hip and glute.
5. Breathe slowly through the hold without forcing the knee down.
6. Bring the leg back to center, then repeat the stretch on the other side.

## Common mistakes

- Forcing the knee to the floor
- Letting the opposite shoulder lift
- Letting the bottom leg bend
- Holding the breath

## Form cues

- Keep both shoulders down
- Bottom leg stays straight
- Exhale into the twist
- Use a comfortable range

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Iron Cross Stretch work?

Primary: Glutes 8/10, Hip abductors 6/10. Also works: Hamstrings 5/10, Hip flexors 3/10.

### When should I do the Iron Cross Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Iron Cross Stretch?

Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

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