Iron Crosses (stretch)

Also called scorpion stretch, prone scorpion and iron cross stretch.

Works

Quads

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.

1. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
2. Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Cues

• Lie face down, arms out wide.
• Swing one heel across the back.
• Reach toward the opposite hand.
• Keep the chest down.

Common mistakes

• Forcing the twist.
• Lifting the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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