Iron Cross Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Obliques, Tensor Fasciae Latae
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Cross Body Stretch
How to: Iron Cross Stretch
- Lie on your back with arms extended out to the sides, forming a T.
- Cross one leg over the other, bringing the knee towards the opposite shoulder.
- Hold the position for 15-30 seconds, keeping the opposite shoulder flat on the floor.
- Switch legs and repeat.
Common Mistakes
- Overreaching
- Neglecting to breathe
- Holding tension in the shoulders
Modifications
- Perform on a softer surface like a yoga mat.
- Limit the range of motion if experiencing discomfort.
Tips
- Maintain a slow and controlled motion.
- Keep your body relaxed and focus on your breathing.
Iron Cross Stretch Alternatives
Tags
hips
stretching
flexibility
glutes
beginner
mobility