All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Kneeling Hip Flexor
Primary muscles
Quads
Secondary muscles
Quads
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)
- Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
- Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.