Exercise guide
Iron Crosses (stretch)
Iron Crosses are a dynamic mobility drill performed face down while alternating one bent leg across the back of the body. The movement combines hip extension and rotation with gentle motion through the torso. Although the source lists quadriceps as primary, the drill also places clear demands on the glutes, hips, and lower back.
Training context
Benefits of Iron Crosses
Iron Crosses can prepare the hips and trunk for movements that require rotation or extension. Alternating sides also makes the drill useful for noticing whether one direction feels more restricted than the other.
The goal is not to force the foot to touch the opposite hand. Use the range available without twisting sharply through the knee or lower back.
Technique overview
Rotate through a range you can reverse
Lie face down with the arms extended and palms planted. Bend one knee and guide that leg across the back of the body while the chest remains close to the floor. Return promptly but under control before changing sides. Reduce the range if the knee feels strained or the movement requires a sudden twist.
Treat this as an overview and use a range, pace, and setup you can control.