All Fours Quad Stretch

How to do it

1. 01Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
2. 02Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
3. 03Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Alternatives & substitutions

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