Iron Cross Plank Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rectus Abdominis, Obliques, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Back Plank, Iron Cross Position
How to: Iron Cross Plank
- Start in a plank position, arms extended and under shoulders.
- Rotate your torso to lift one arm towards the ceiling.
- Return to standard plank and repeat on the other side.
- Keep your core tight and avoid rotating your hips.
Common Mistakes
- Allowing hips to drop.
- Putting too much weight on your arms.
- Holding the position too long with poor form.
Modifications
- Knees on the ground for support.
- Perform on a softer surface for comfort.
Tips
- Ensure your core is engaged throughout the plank.
- Maintain a straight line from your head to heels.
- Avoid sagging or arching your back.
Iron Cross Plank Alternatives
Tags
core
back
strength
plank
body weight
stability