All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Standing Long Jump
Primary muscles
Quads
Secondary muscles
Calves · Glutes · Hamstrings
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)
- This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
- Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- Measure the distance from your landing point to the starting point and track results.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.