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All exercises

All fours squad stretch

Beginner

All fours squad stretch is a isolation bodyweight exercise for the quads, also working the hamstrings and glutes.

What it works

Primary muscle

Quads

Also works

HamstringsGlutes

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. 2Extend one leg straight back, keeping your knee bent and your foot flexed.
  3. 3Slowly lower your hips towards the ground, feeling a stretch in your quads.
  4. 4Hold this position for 20-30 seconds.
  5. 5Switch legs and repeat the stretch on the other side.

What to do instead

  • Assisted prone lying quads stretchMachine
  • Lying (side) quads stretchBodyweight
  • Intermediate hip flexor and quad stretchOther
  • Chair leg extended stretchBodyweight

Easier variations

  • Assisted prone lying quads stretchMachine

Harder variations

  • Intermediate hip flexor and quad stretchOther
Logged today · 1 min restAll fours squad stretch

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