Iron Cross Tripwire
About this exercise
"Iron Cross Tripwire" targets the Miƙa jiki muscle group, suitable for intermediate level. The main load falls on: Obliques, Outer Thighs. No equipment required.
Description
The Iron Cross, in the context of stretching, is one of the best exercises for mobilizing the hip joints, stretching the hamstrings, and relieving tension from the lower back through twisting.
Instructions
1. The Iron Cross on the back (speaker) This exercise perfectly "turns on" the lower back and stretches the biceps of the thigh. Starting position: Lie on your back, spread your arms apart (like a cross), palms pressed to the floor. Legs are straight. Movement: Lift your right foot vertically up, and then gently lower it to the left, trying to touch your left palm with your foot. Important: The shoulders and shoulder blades should remain firmly pressed to the floor. Direct your gaze in the direction opposite to the movement of the foot. Repetitions: Do 10-15 smooth swings on each side. 2. Reverse iron cross (on the stomach) Here, the focus shifts to stretching the anterior surface of the thigh (quadriceps), shoulder flexors, and pectoral muscles. Starting position: Lie on your stomach, arms out to the sides, legs straight. Movement: Bend your right leg at the knee and bring it over your left leg, trying to touch the floor with your heel on the left side. Important: Try not to lift your chest and shoulders off the floor too much. This will create a pleasant twisting in the spine.
Muscles worked
Primary
