All Fours Quad Stretch: How-to, Tips & More
The All Fours Quad Stretch is a beginner stretching exercise for your quads. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the quads, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Hip flexors
Secondary
How to do the All Fours Quad Stretch
- Start on all fours.
- Reach back with one hand and hold the opposite foot.
- Pull your heel toward your glute.
- Hold briefly, then switch sides.
All Fours Quad Stretch tips
- Keep your hips level.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More quads exercises
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the All Fours Quad Stretch work?
The All Fours Quad Stretch mainly works your quads, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the All Fours Quad Stretch good for beginners?
Yes. The All Fours Quad Stretch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the All Fours Quad Stretch?
You need bodyweight.
Add All Fours Quad Stretch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon