Exercise guide
All Fours Quad Stretch
The All Fours Quad Stretch is a bodyweight stretch performed from a hands-and-knees position. You lift one foot, hold it with the opposite or same-side hand, and gently bring the heel toward the glutes. The main stretch should be felt through the quadriceps, with the front of the hip also involved depending on your position.
Training context
Muscles stretched by the All Fours Quad Stretch
The quadriceps are the main focus because the knee stays deeply bent while the foot is held. Keeping the hips gently extended can also increase the stretch through the front of the hip.
This position requires more balance than a standing or side-lying quad stretch. Use a comfortable grip and a stable base rather than pulling the foot aggressively or twisting the hips to create more range.
Technique overview
Keep the hips steady
Begin on your hands and knees, then lift one foot and hold the foot or ankle with your hand. Gently draw the heel toward your glutes while keeping the knee bent and the hips as square as possible. Avoid yanking on the foot or letting the lower back arch. Hold for 10 to 20 seconds, release slowly, and switch sides.
Treat this as an overview and use a range, pace, and setup you can control.