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All Fours Quad Stretch, starting position 
All Fours Quad Stretch, finishing position
StretchingintermediateBodyweight
All Fours Quad Stretch
Primary
Quadriceps
Secondary
Quadriceps
Equipment
Bodyweight
Level
intermediate
All Fours Quad Stretch demonstration
How to Perform
- 1Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
- 2Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
- 3Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
Muscles Worked
Front
Back
QuadricepsQuadriceps
Exercise Details
- Category
- Stretching
- Force
- static
- Mechanic
- N/A
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does All Fours Quad Stretch work?
All Fours Quad Stretch primarily targets the Quadriceps. It also works the Quadriceps as secondary muscles.
What equipment do I need for All Fours Quad Stretch?
All Fours Quad Stretch requires Bodyweight.
Is All Fours Quad Stretch suitable for beginners?
All Fours Quad Stretch is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to All Fours Quad Stretch
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.