All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Alternate Leg Diagonal Bound
Primary muscles
Quads
Secondary muscles
Abductors · Adductors · Calves · Glutes · Hamstrings
Equipment: No Equipment
Level: Beginner
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Assume a comfortable stance with one foot slightly in front of the other.
- Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
- It may help to use a line on the ground to guage distance from side to side.
- Repeat the sequence with the other leg.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.