All Fours Quad Stretch

A intermediate stretching exercise for the quads, done with just your bodyweight.

All Fours Quad Stretch: finishing position

Main muscles: Quads
Equipment: Bodyweight
Level: Intermediate
Movement: Static

How to do the 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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the All Fours Quad Stretch

Questions

What muscles does the All Fours Quad Stretch work?

Mainly the quads.

Is the All Fours Quad Stretch good for beginners?

It's rated intermediate. Beginners can build up to it with One Half Locust first.

What can I do instead of the All Fours Quad Stretch?

Good alternatives that train the quads: Adductor/Groin, Frog Hops, Groin and Back Stretch or Groiners.

How many sets and reps of the All Fours Quad Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).