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All Fours Quad Stretch

All Fours Quad Stretch is an intermediate bodyweight stretching that mainly works your quads, with help from your quads.

💪 Quads🏋️ Bodyweight📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
All Fours Quad Stretch: starting position
Starting position
All Fours Quad Stretch: end position
End position

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

Primary: QuadsSecondary: Quads

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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All Fours Quad Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

Sit SquatsBodyweight · BeginnerQuad StretchOther · IntermediateOne Half LocustBodyweight · BeginnerRear Leg RaisesBodyweight · BeginnerLying Prone QuadricepsBodyweight · ExpertStanding Elevated Quad StretchOther · Beginner

FAQ

What muscles does the all fours quad stretch work?

It mainly works your quads; your quads assist.

How many sets and reps of all fours quad stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the all fours quad stretch good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More quads exercises →