Legs · Bodyweight
Iron Cross Stretch
How to do the iron cross stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with arms stretched out to the sides and legs straight. Cross one leg over your body toward the opposite hand, keeping both shoulders flat on the floor, and hold the stretch.
- 1A stretch through your outer hip, glute, and lower back
- 2Both shoulder blades staying pinned to the floor
- 3Slow, relaxed breathing into the rotation
Common mistakes
- Forcing the leg down past a comfortable range
- Letting the opposite shoulder peel off the floor
- Holding your breath or bouncing into the stretch
Muscles worked
The iron cross stretch mainly works the glutes, with the lower back and obliques assisting.
- GlutesPrimary
- Lower BackSupport
- ObliquesSupport
- LatsMinor
- Lower AbsMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the iron cross stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.