All Fours Quad Stretch

How to do it

1. 01

   Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.

2. 02

   Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.

3. 03

   Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

More quads exercises

Barbell Full SquatBarbellIntermediateBarbell LungeBarbellIntermediateBarbell SquatBarbellBeginnerBarbell Step UpsBarbellIntermediateBodyweight SquatBodyweightBeginnerBodyweight Walking LungeBodyweightBeginner