Smart Workout Diary

All Fours Quad Stretch

The All Fours Quad Stretch is a kneeling quadriceps stretch performed from a hands-and-knees position while drawing one heel toward the buttocks. It primarily lengthens the front of the thigh and can support lower-body mobility, flexibility, and recovery after leg training.

Demonstration

All Fours Quad Stretch — demonstration 1
All Fours Quad Stretch — demonstration 2

Instructions

  1. Begin on your hands and knees with your hands beneath your shoulders, knees beneath your hips, and your spine in a neutral position.
  2. Keep your torso steady and bend one knee, bringing that heel toward the same-side buttock.
  3. Reach back with the same-side hand and gently hold the ankle or top of the foot. If you cannot reach comfortably, do not force the position.
  4. Gently draw the heel closer until you feel a mild stretch across the front of the thigh; keep the hips level and avoid arching the lower back.
  5. Hold while breathing steadily, then release with control and repeat on the other side.
Muscle Group
Quads
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a gentle stretch: Stop at mild tension rather than pulling hard on the foot.
  2. Keep the pelvis square: Avoid rotating the hips or shifting far to one side to reach the foot.
  3. Protect the lower back: Lightly brace the abdomen and avoid flaring the ribs or arching the spine.
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