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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Equipment
- Bodyweight
Iron Cross Stretch
4 steps Updated 29/08/2026
Iron Cross Stretch is a bodyweight exercise targeting Lower Back (Erector Spinae), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Lie on your back with your arms extended out to your sides, forming a T-shape, and your legs extended straight.
- Lift your right leg towards the ceiling, keeping it straight, and then lower it across your body towards your left hand while keeping your shoulders flat on the floor.
- Allow your right leg to lower as far as comfortably possible, feeling a stretch in your lower back, glutes, and hamstrings.
- Hold the stretch for 15-30 seconds, then slowly return your right leg to the starting position. Repeat on the other side with your left leg.
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Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
Alternate Superman
Around the World Superman Hold
Last updated: 29/08/2026
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Iron Cross Stretch
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