Iron Cross Plank

Iron Cross Plank


This exercise involves starting in a plank position and then lifting your arms and legs off the ground to form an "X" shape with your body. It primarily targets the core and shoulder muscles.

Equipment Required

Iron Cross Plank Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Engage your core and glutes to keep your body in a straight line.
  3. Slowly lift your right arm and left leg off the ground, keeping them straight and parallel to the floor.
  4. Hold for a few seconds, then lower your arm and leg back down to the starting position.
  5. Repeat with your left arm and right leg.
  6. Continue alternating sides for the desired number of repetitions or time.

Iron Cross Plank Form & Visual

iron cross plank

Iron Cross Plank Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Targets the shoulders, chest, and upper back muscles
  • Increases overall body strength and endurance
  • Can be modified for different fitness levels and abilities
  • Helps to prevent injuries by improving posture and alignment

Iron Cross Plank Muscles Worked

  • Pectoralis major
  • Deltoids
  • Triceps
  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Quadriceps

Iron Cross Plank Variations & Alternatives

  • Side Plank Iron Cross
  • Weighted Iron Cross Plank
  • Single Leg Iron Cross Plank
  • Reverse Iron Cross Plank
  • Dynamic Iron Cross Plank