All Fours Quad Stretch — how to, muscles worked, alternatives

How to do the All Fours Quad Stretch

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

Full technique — 6 steps

Start on all fours with your hands under your shoulders and your knees under your hips.
Shift your weight onto one hand and the opposite knee.
Bend your free knee and reach back with the same-side hand to hold the front of that ankle.
Gently pull your heel toward your glutes until the front thigh stretches.
Keep your hips level and avoid arching your lower back as you hold.
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

Substitutes by equipment

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

Resistance bands

Lying Resistance Band Quad Stretch Same level

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 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.