All Fours Quad Stretch

All Fours Quad Stretch is a intermediate-level exercise in the stretching category that primarily works the quads. It also recruits the quads. It is performed with bodyweight.

How to do it

1. 1Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
2. 2Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
3. 3Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.