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Iron Crosses

BeginnerstretchTier T1

Aim: easier hip, back and chest movement. Good for: Floor mobility on a rest day; Warm-up for hips and back; Gentle trunk rotation.

Targets: Lumbar Spine
BeginnersHip mobilityBack mobility

When to use

This is for most people who want a gentle floor stretch. Use it in a warm-up or cooldown, or on a rest day. The goal is easier hip, back and chest movement.

Stop if

Stop if you feel sharp pain, dizziness or back pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face down on the floor with arms extended out to the sides, palms pressed to the floor.
  • Keep both legs extended behind you before the first crossover.
  1. She lies face down on the floor, arms extended straight out to her sides with palms pressed flat, legs extended behind her.

    Step 1 of 5

    Lie face down with your arms out to the sides. Press your palms into the floor and keep your legs straight.

  2. She flexes her right knee and swings the right leg up and across her back, reaching toward the floor near her left hand.

    Step 2 of 5

    Bend your right knee. Swing that leg across your back toward the floor near your left hand.

  3. She returns her right leg to extension and immediately flexes her left knee, swinging the left leg across her back toward her right hand.

    Step 3 of 5

    Return your right leg to straight. Bend your left knee and swing it across your back toward your right hand.

  4. She continues the alternating crossover rhythm, right leg flexing to cross again while the left extends, arms still pressed out on the floor.

    Step 4 of 5

    Keep alternating legs at a steady pace. Keep your arms pressed out on the floor.

  5. She lies face down on the floor, arms extended straight out to her sides with palms pressed flat, legs extended behind her.

    Step 5 of 5

    Return to lying face down with your arms out to the sides. Press your palms into the floor.

Form Cues

  • Keep both palms down
  • Move slowly
  • Turn from the hips and back
  • Keep your shoulders on the floor

Common Mistakes to Avoid

  • Swinging the leg fast
  • Lifting the shoulders off the floor
  • Forcing the leg across
  • Holding the breath

Safety Information

Move within a comfortable range, especially if you have back or hip pain.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.