Stretching

All Fours Quad Stretch

The all fours quad stretch is an intermediate stretching exercise for your quads, using just your body weight.

Main muscles
Quads
Equipment
Body weight
Level
Intermediate
All Fours Quad Stretch, starting position
Start
All Fours Quad Stretch, end position
Finish

How to do it

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

Alternatives to the all fours quad stretch

Frog Hops Body weight Iron Crosses (stretch) Body weight Kneeling Hip Flexor Body weight Looking At Ceiling Body weight Lying Prone Quadriceps Body weight On Your Side Quad Stretch Body weight