All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Iron Crosses (stretch)
Primary muscles
Quads
Secondary muscles
None listed
Equipment: No Equipment
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.
Step-by-step instructions (in English)
- Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
- To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
- Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.