Iron cross plank

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:35 (h:mm:ss)

Description: Lie on the floor on your left side, supporting your body weight on your left elbow. Ensure your left elbow is directly under your shoulder. Straighten your body and legs, keeping your feet together and your hip resting on the floor. Place your right hand on your hip. Exhale as you slowly lift your hip off the floor and raise your right leg so that your legs are spread apart. Inhale as you slowly bring your feet back together and lower your hip to the floor. Repeat for the prescribed number of repetitions. Switch to your right side and repeat the exercise.

Exercise ID: 00345

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: Keep your core muscles tight throughout the exercise to maintain stability and proper form.
Body Alignment: Ensure your body forms a straight line from your head to your heels. Avoid letting your hips sag or raise too high.
Controlled Movement: Perform the movements slowly and with control to maximize muscle engagement and reduce the risk of injury.
Breathing: Maintain a steady breathing pattern. Inhale deeply through your nose and exhale through your mouth, ensuring you don't hold your breath.
Hand and Foot Placement: Position your hands directly under your shoulders and keep your feet about shoulder-width apart for better balance.
Shoulder Stability: Keep your shoulder blades retracted and avoid letting your shoulders creep up towards your ears.
Hip Position: Focus on keeping your hips stable and level. Engaging your glutes can help maintain proper hip alignment.
Manage Fatigue: If you begin to lose form due to fatigue, take a brief rest. It's better to perform a shorter duration with perfect form than to extend time with improper technique.
Engage Opposite Shoulder and Hip: As you raise one leg and the opposite hand, engage the opposing shoulder and hip to maintain a balanced and stable position.
Progress Gradually: Start with shorter hold times and gradually increase as your strength and endurance improve. You can also modify the exercise by keeping your knees on the ground if needed.
Avoid Overextension: Do not overstretch your limbs during the plank. Aim for a balanced and comfortable range of motion to avoid straining your muscles.
Consistency: Incorporate the Iron Cross Plank into your regular routine for best results. Consistency is key to building the necessary strength and stability.

Exercise overview

Exercise tips and tricks

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