Iron cross stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Iliopsoas

How to do it

1. Lie on your back with your arms extended out to your sides, forming a T-shape, and your legs extended straight.
2. Lift your right leg towards the ceiling, keeping it straight, and then lower it across your body towards your left hand while keeping your shoulders flat on the floor.
3. Allow your right leg to lower as far as comfortably possible, feeling a stretch in your lower back, glutes, and hamstrings.
4. Hold the stretch for 15-30 seconds, then slowly return your right leg to the starting position. Repeat on the other side with your left leg.

Form tips

• Only stretch as far as is comfortable without causing pain or discomfort.
• Perform the stretch on a comfortable surface, such as a yoga mat, to prevent discomfort or injury.
• If you have limited flexibility, bend your knee slightly to reduce strain and gradually work towards straightening your leg.