All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
One Half Locust
Primary muscles
Quads
Secondary muscles
Abs · Biceps · Chest
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)
- Lie facedown on the floor.
- Put your left hand under your left hipbone to pad your hip and pubic bone.
- Bend your right knee so you can hold the foot in your right hand.
- Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.