MaghribFit

All Fours Quad Stretch

All Fours Quad Stretch

Primary muscles

Quads

Secondary muscles

Quads

Equipment: Bodyweight

Level: Intermediate

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  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.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.