QuadricepsIntermediate

All Fours Quad Stretch

Stretching movement using Body Only.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Quadriceps

Movement instructions

1
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
2
Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
3
Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements