Stretch - Iron Cross

Recommendations: 1-3 Sets, 10-20 Reps

Intermediate Quads Hip Flexors Stretching Body Only Compound Gym

Purpose: This exercise tones and shapes the quads.

Benefits: It is a good exercise to tone and shape the thigh.

Lie face down on an exercise mat on the floor. Your legs are stretched straight back. Place your extended arms straight out from your sides. This is the starting position. Flex your right knee and bring that leg across the back of your body. Attempt to touch it to the ground near the left hand. Return to the starting position. Flex your left knee and bring that leg across the back of your body. Attempt to touch it to the ground near the right hand. Return to the starting position.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.