Iron Crosses (stretch)

What it is

This is a dynamic stretch designed to improve flexibility in your lower body. You lie face down and rotate one bent leg across your body, reaching towards the opposite hand. This movement primarily works to stretch your quadriceps. It also helps open up your hips and release tension in your glutes.

Technique tips

• Keep your extended arm pressed into the floor for stability.
• Focus on a smooth, controlled motion, not speed.
• Breathe deeply as you rotate your leg across your body.
• Only go as far as your flexibility allows comfortably.
• Aim to touch the floor with your knee or foot if possible.
• Alternate sides promptly after each repetition for flow.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.