How to Do Iron Cross Stretch

Iron Cross Stretch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Iron Cross Stretch

  1. 01Lie flat on your back with the arms extended out to the sides in a T-shape.
  2. 02Lift the right leg straight up toward the ceiling while keeping the left leg pinned to the floor.
  3. 03Rotate the hips to drop the right foot across the body toward the left hand.
  4. 04Turn the head to look toward the right hand to complete the spinal rotation.
  5. 05Hold the stretch for thirty seconds and then repeat the sequence on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Iron Cross Stretch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep both shoulder blades pinned to the floor to ensure the rotation occurs at the lumbar and thoracic spine rather than the shoulder joint.

Same coaching engine used inside the A90 app

05 / FAQ

Iron Cross Stretch questions

What muscles does Iron Cross Stretch work?

Iron Cross Stretch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Iron Cross Stretch correctly?

Lie flat on your back with the arms extended out to the sides in a T-shape. Lift the right leg straight up toward the ceiling while keeping the left leg pinned to the floor. Rotate the hips to drop the right foot across the body toward the left hand. Turn the head to look toward the right hand to complete the spinal rotation. Hold the stretch for thirty seconds and then repeat the sequence on the opposite side.

What is the A90 coach tip for Iron Cross Stretch?

Keep both shoulder blades pinned to the floor to ensure the rotation occurs at the lumbar and thoracic spine rather than the shoulder joint.

Is Iron Cross Stretch suitable for beginners?

Iron Cross Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Iron Cross Stretch?

No. Iron Cross Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes iron cross stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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