All Fours Quad Stretch
Intermediate
Also known as: Quadruped Quad Stretch
Expert Advice
Arching your lower back can disguise limited hip extension. Keep your ribs drawn toward your pelvis rather than lifting the thigh higher.
How-to-do Steps
- Start on all fours with your hands under shoulders and knees under hips.
- Lift one thigh behind you and bend that knee, bringing your heel toward your buttock.
- Reach back with one hand and gently grasp the raised foot or ankle.
- Ease your heel closer until you feel a gentle stretch along your front thigh.
- Hold for the programmed duration, breathing steadily without pulling harder.
- Release your foot, return to all fours, and repeat on the other side.
Common Mistakes
- Hips twist toward your reaching handFix: keep both hip bones facing the floor.
- Pulling causes knee discomfortFix: ease your heel away from your buttock.
Coach Cues
Hips face the floorKeep your ribs downGentle pull
Short reminders to keep in mind during every set.
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Muscles Worked
All Fours Quad Stretch primarily targets the Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Holding the raised foot requires flexibility and balance through one hand and the supporting knee.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Variations
Easier Variation
Frequently Asked Questions
What muscles does All Fours Quad Stretch work?
All Fours Quad Stretch primarily targets the Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for All Fours Quad Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is All Fours Quad Stretch suitable for beginners?
All Fours Quad Stretch is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing All Fours Quad Stretch?
Hips twist toward your reaching hand: keep both hip bones facing the floor. Pulling causes knee discomfort: ease your heel away from your buttock.
