The Double Leg Iron Cross is a simple, yet very effective, low back and glute dynamic warm-up exercise. It’s a variation of the single-leg version of the Iron Cross, but because the legs are bent during this exercise the emphasis becomes very different.
In this guide, I’m going to teach you how to do Double Leg Iron Crosses including some coaching points that you can focus on.
How To Do Double Leg Iron Crosses
- Start laying on your back, feet in the air, knees bent at 90 degrees and feet and knees together.
- Keep your back flat on the ground, arms out to the side and palms actively pressed into the ground to help brace yourself.
- Keeping your knees and feet together, slowly lower the legs down to one side.
- Try to keep the 90-degree angle in your knees and your shoulder blades pressed firmly into the ground.
- Lightly tap the ground with your legs and then retrace back to the starting position.
- Repeat in the opposite direction.
- Continue alternating back and forth until all reps are completed.
The biggest piece of advice I can give for Double Leg Iron Crosses is to take your time and stay in control of the movement. If you don’t this movement can get very sloppy, very fast and then you lose the benefits of it.
To get the best stretch possible, it’s very important to keep your back flat to the ground. However, if you are extremely tight this might not be possible. If this is the case, do the best you can and understand that your low back/glute mobility is something you definitely need to improve.
Double Leg Iron Cross Alternatives
Reach Thru and Rotate
Reach Thru and Rotate is one of my favorite exercises for working on improving mobility through the Thoracic and Lumbar Spine (mid and low-back).
Start on all fours (hands and knees). Brace on one hand and take the other arm and reach it through the gap between the braced arm and the leg. Hold that stretch for a moment and then rotate and open as far as possible, taking the eyes and fingertips straight up to the sky.
Repeat back and forth and then switch to the other side.
Bodyweight Good Mornings
Bodyweight Good Mornings do not have the same rotational stretch the Double Leg Iron Crosses have, but they are a great dynamic low back and glute warm-up in their own right.
More Links and Info
Looking for even more warm-up exercises to add to your pre-workout routine? Make sure to check out the Warm-up Section of our Exercise Library.