Exercise library · Quads

How to Do All Fours Quad Stretch

Step-by-step instructions, muscles worked and workouts that use the all fours quad stretch.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.