An intermediate stretching exercise done using just your bodyweight that mainly works the quadriceps, with help from the quadriceps. Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
Updated
Primary
Quadriceps
Secondary
Quadriceps
Equipment
Bodyweight
Level
intermediate
All Fours Quad Stretch demonstration
All Fours Quad Stretch, starting positionAll Fours Quad Stretch, finishing position
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
