All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Rear Leg Raises
Primary muscles
Quads
Secondary muscles
None listed
Equipment: Bodyweight
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)
- Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.