Iron Cross Stretch
Relieve lower back & glute tension with the Iron Cross Stretch. Improve flexibility & mobility with this simple, effective exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying flat on your back on the floor with your arms extended out to the sides, forming a "T" shape with your body. This is your starting position.
2. Keeping your shoulders and arms firmly planted on the ground, lift your right leg straight up into the air.
3. Gently lower your right leg across your body towards your left hand, while trying to keep your leg as straight as possible. Keep your opposite shoulder on the ground to ensure a proper stretch in the lower back and buttocks.
4. Hold this position for a desired amount of time, usually between 15 to 30 seconds, to stretch the glutes and lower back.
5. Slowly return your right leg to the starting position and repeat the stretch with your left leg, bringing it towards your right hand.
6. Alternate legs and continue to repeat the stretch for the desired number of repetitions.
The Iron Cross Stretch is a good mobility exercise to include in a warm-up or cool-down routine as it promotes flexibility in the lower back and gluteal region. Remember to perform this stretch gently and do not force your leg beyond a comfortable range of motion to avoid injury.
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