# All Fours Quad Stretch

A kneeling static stretch on all fours for the quadriceps and hip flexors. One hand holds the same-side ankle and draws the heel toward the glutes while the other hand and knee support you.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/all-fours-quad-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/all-fours-quad-stretch/

## Muscles worked

- Quads: 8/10
- Hip flexors: 5/10
- Glutes: 3/10

## How to do the All Fours Quad Stretch

1. Start on all fours, hands under shoulders, knees under hips.
2. Reach back with one hand and hold the same-side ankle.
3. Gently pull your heel toward your glutes and hold.
4. Release slowly, then repeat on the other leg.

### Full technique — 6 steps

1. Start on all fours with your hands under your shoulders and your knees under your hips.
2. Shift your weight onto one hand and the opposite knee.
3. Bend your free knee and reach back with the same-side hand to hold the front of that ankle.
4. Gently pull your heel toward your glutes until the front thigh stretches.
5. Keep your hips level and avoid arching your lower back as you hold.
6. Breathe steadily, then release and repeat on the other side.

## Common mistakes

- Arching the lower back
- Twisting the hips open
- Pulling the foot outward
- Bouncing into the stretch

## Form cues

- Pull heel toward glutes
- Keep hips level
- Support arm straight
- Breathe steadily

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Lying Resistance Band Quad Stretch](https://seto.fit/exercises/lying-resistance-band-quad-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: All Fours Quad Stretch — Beginner**
- Harder: [Stability Ball Quad Stretch](https://seto.fit/exercises/stability-ball-quad-stretch/) — Beginner

## Quick answers

### What muscles does the All Fours Quad Stretch work?

Primary: Quads 8/10. Also works: Hip flexors 5/10, Glutes 3/10.

### When should I do the All Fours Quad Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the All Fours Quad Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

### What can I do instead of the All Fours Quad Stretch?

Resistance bands: Lying Resistance Band Quad Stretch.

### What is a harder version of the All Fours Quad Stretch?

Stability Ball Quad Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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