iron cross stretch
The iron cross stretch is a dynamic movement that targets the glutes and also stretches the hamstrings and quadriceps. It involves lying on your back, raising your legs, and rotating them side to side to touch the floor, promoting flexibility and mobility in the hips and lower back.
Difficulty
Equipment: Bodyweight
Duration: 45seconds
Calories: ~3/per minute
FLEXIBILITY
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringsquadriceps
Instructions
- 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.
