Iron Cross Stretch

Iron Cross Stretch


The Iron Cross Stretch is a stretching exercise that targets the chest, shoulders, and upper back. It involves lying on your back with arms outstretched to the sides and slowly lowering them towards the ground.

Muscle Group

Equipment Required

Iron Cross Stretch Instructions

  1. Start by lying on your back with your arms out to the sides, perpendicular to your body.
  2. Slowly lift your legs up towards the ceiling, keeping them straight and together.
  3. Lower your legs to one side, trying to touch the floor with your feet while keeping your shoulders and arms on the ground.
  4. Hold the stretch for 10-15 seconds, feeling the stretch in your hips and lower back.
  5. Bring your legs back up to the center and repeat on the other side.
  6. Repeat the stretch for 2-3 sets on each side.

Iron Cross Stretch Form & Visual

iron cross stretch

Iron Cross Stretch Benefits

  • Improves flexibility in the shoulders and chest
  • Stretches the upper back muscles
  • Helps to alleviate tension and pain in the neck and shoulders
  • Can improve posture by opening up the chest and shoulders
  • May improve breathing by increasing lung capacity

Iron Cross Stretch Muscles Worked

  • Pectoralis Major
  • Deltoids
  • Trapezius
  • Latissimus Dorsi
  • Rotator Cuff Muscles

Iron Cross Stretch Variations & Alternatives

  • Iron Cross Hold
  • Iron Cross Pulses
  • Iron Cross with Leg Lifts
  • Iron Cross with Scissor Kicks
  • Iron Cross with Bicycle Kicks