All Fours Quad Stretch
How to do the 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.
How to program the All Fours Quad Stretch
Sets and reps
As an isolation movement, the All Fours Quad Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The All Fours Quad Stretch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the All Fours Quad Stretch work?
The All Fours Quad Stretch primarily targets the Quadriceps. It also recruits the Quadriceps as supporting muscles.
What equipment do I need for the All Fours Quad Stretch?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the All Fours Quad Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
