Glutes exercise · body weight
Iron Cross Stretch
The iron cross stretch is a bodyweight exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to do the iron cross stretch
- Lie flat on your back with your arms extended out to the sides.
- Raise your legs up towards the ceiling, keeping them straight.
- Slowly lower your legs to one side, aiming to touch the floor with your feet.
- Hold the stretch for a few seconds, then return your legs to the starting position.
- Repeat the stretch on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
