Strength
Bent-knee Iron Cross
A gentle yet effective dynamic stretch to improve spinal mobility and alleviate lower back tightness.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your arms extended out to the sides in a T-position, palms facing the floor.
Bend your knees and lift your feet off the ground until your hips and knees both form ninety-degree angles.
Lower both knees slowly toward the right side while keeping your shoulders and upper back pinned firmly to the floor.
Stop once your knees are close to the floor or you feel a stretch in your lower back and hip.
Engage your core to pull your legs back to the center starting position.
Repeat the movement by lowering your legs to the left side in a controlled manner.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the shoulders to lift off the ground during the rotation
- Moving the legs too quickly and using momentum instead of core control
- Holding your breath rather than exhaling during the descent
- Arching the lower back excessively when returning to the center
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.