Exercise
Iron Crosses (stretch)
Also known as: iron cross stretch, lying iron cross, supine iron cross, windshield wipers prone
Iron Crosses (stretch) is a compound exercise for the quadriceps. Main target: rectus femoris. Also works: gluteus maximus and lower back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
- 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.
- Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Similar exercises
Kneeling Hip Flexor
Bodyweight
Rectus femoris
All Fours Quad Stretch
Bodyweight
Rectus femoris
Looking At Ceiling
Bodyweight
Rectus femoris
Lying Prone Quadriceps
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris
One Half Locust
Bodyweight
Rectus femoris
Alternatives with other equipment
Intermediate Hip Flexor and Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
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