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man performing a iron cross man performing a iron cross

Iron Cross

Body Part: Back, Erector Spinae, Glutes, Medius, Chest

Equipment: None

Difficulty: Intermediate


Step 1: Lie supine with the arms stretched to the side, palms up, and the feet together with legs straight. Draw in the abs.

Step 2: Using momentum, bring one foot across the body toward the opposite hand through maximum range of motion.

Step 3: Reverse the pattern and return to the starting position.

Step 4: Repeat with the other leg. Maintain posture throughout. Avoid letting the shoulders pull up off the floor, holding the breath, or back excessively round.