TETSUAll Fours Quad Stretch
The All Fours Quad Stretch is a bodyweight exercise for the upper legs that primarily targets the quads, with the hamstrings and glutes assisting. Follow the 5 steps below for correct form, with an animated demonstration.
quadsupper legs
hamstringsglutes
body weight
How to do the All Fours Quad Stretch
- 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.
- Slowly lower your hips towards the ground, feeling a stretch in your quads.
- Hold this position for 20-30 seconds.
- Switch legs and repeat the stretch on the other side.
Common questions
What muscles does the All Fours Quad Stretch work?
The All Fours Quad Stretch primarily targets the quads. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the All Fours Quad Stretch?
None. The All Fours Quad Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the All Fours Quad Stretch?
Hold the All Fours Quad Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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