All Fours Quad Stretch
The All Fours Quad Stretch targets the Quadriceps and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The quadriceps assist as stabilizers throughout the range of motion.
How to All Fours Quad Stretch
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the All Fours Quad Stretch work?
The All Fours Quad Stretch primarily works the Quadriceps. Secondary muscles include the Quadriceps, which assist during the movement.
Is the All Fours Quad Stretch good for beginners?
The All Fours Quad Stretch is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the All Fours Quad Stretch?
You need no equipment — just your bodyweight to perform the All Fours Quad Stretch. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.