All Fours Quad Stretch
Public Domainintermediatestretchingstatic
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Primary muscles
- quadriceps
Secondary muscles
- quadriceps
Equipment
body only
Instructions
- 1Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
- 2Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
- 3Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
Benefits
Improves flexibility in the front thigh muscles, reducing tightness from sitting or running. Enhances knee mobility and helps prevent knee pain during daily activities. Regular practice promotes better posture and reduces strain on the lower back by balancing muscle tension throughout the legs.