TETSUAll Fours Quad Stretch vs Lying (Side) Quads Stretch
The All Fours Quad Stretch and the Lying (Side) Quads Stretch both stretch the quads. The difference is position and intensity — here is how to choose between them.
Side-by-side comparison
| All Fours Quad Stretch | Lying (Side) Quads Stretch | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and glutes | hamstrings |
| Equipment | bodyweight | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
All Fours Quad Stretch — first steps
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back, keeping your knee bent and your foot flexed.
Lying (Side) Quads Stretch — first steps
- Lie on your side with your legs straight.
- Bend your top leg and grab your ankle or foot with your hand.
Full step-by-step guides are linked below.
Which should you choose?
The difference is body position and how aggressively each position isolates the area. Try both and keep the one that gives a clear, pain-free stretch. Hold whichever you choose for 20 to 30 seconds, 2 to 3 rounds per side. They also combine well back to back.
Full form guides
Common questions
Is the All Fours Quad Stretch better than the Lying (Side) Quads Stretch?
Neither — both stretch the quads. Choose the position that gives you a clear, comfortable stretch, or do them back to back.
Can I do both stretches in the same session?
Yes. Unlike loaded lifts, stretches combine freely — two positions for the same area often cover it more completely than one.
How long should I hold each?
Hold for 20 to 30 seconds per side and repeat 2 to 3 times. Ease in with steady breathing and never push into pain.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.