All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
Starting position
End position
How to Do All Fours Quad Stretch
- Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
- Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
- Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
Muscles Worked
Alternatives to All Fours Quad Stretch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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2
Quad Stretch
An intermediate mobility exercise that works the quads.
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3
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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4
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
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5
Standing Elevated Quad Stretch
A beginner mobility exercise that works the quads.
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6
Iron Crosses (stretch)
An intermediate compound mobility exercise that works the quads.
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7
Frog Hops
An intermediate compound mobility exercise that works the quads.
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8
Quadriceps-SMR
An intermediate isolation mobility exercise that works the quads, using a foam roller.
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9
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
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10
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
Frequently Asked Questions
What muscles do all fours quad stretch work?
All Fours Quad Stretch primarily works the quads.
What equipment do I need for all fours quad stretch?
None. All Fours Quad Stretch is a bodyweight movement you can do anywhere you have floor space.
All Fours Quad Stretch: is it suitable for beginners?
All Fours Quad Stretch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of all fours quad stretch?
Intermediate Hip Flexor and Quad Stretch, Quad Stretch, On Your Side Quad Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log all fours quad stretch in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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