All Fours Quad Stretch

How to do the All Fours Quad Stretch

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	quads
Equipment	no equipment
Difficulty	intermediate

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Quadriceps-SMR Foam Roller Hip Flexion with Band Resistance Bands Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Seated Box Jump Dumbbell

Easier than the All Fours Quad Stretch

Same movement pattern, lower entry difficulty — work up from here.

Kneeling Hip Flexor beginner · Bodyweight Looking At Ceiling beginner · Bodyweight On-Your-Back Quad Stretch beginner · Other Equipment

Common questions

What muscles does the All Fours Quad Stretch work?

The All Fours Quad Stretch primarily works the quads, with the quads as secondary movers. Kneeling Hip Flexor, Intermediate Hip Flexor and Quad Stretch, and Looking At Ceiling train the same muscle, across 9 equipment types.

What equipment do you need for the All Fours Quad Stretch?

None — the All Fours Quad Stretch is bodyweight, so it works at home, in a hotel room or outdoors. Kneeling Hip Flexor and Intermediate Hip Flexor and Quad Stretch also need nothing.

Is the All Fours Quad Stretch suitable for beginners?

It is rated intermediate. Start with Kneeling Hip Flexor, Looking At Ceiling, and On-Your-Back Quad Stretch and work up.

Similar exercises

Kneeling Hip Flexor Bodyweight Intermediate Hip Flexor and Quad Stretch Other Equipment Looking At Ceiling Bodyweight On-Your-Back Quad Stretch Other Equipment On Your Side Quad Stretch Bodyweight One Half Locust Bodyweight