All-Fours Quad Stretch
From hands and knees, one hand draws the same-side foot toward the glute while the hip extends, stretching the quadriceps and hip flexor with no need to balance on one foot.
Primary muscles
- Quadriceps
- Hip Flexors
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
On hands and knees with hands under the shoulders and knees under the hips.
Shift your weight onto one hand and the knee on that side.
Bend the other knee, lift the foot and reach back with the free hand to hold the top of the foot or ankle.
Draw the heel toward your glute and gently press the hip forward until you feel the stretch along the front of the thigh.
Hold, then lower the knee and switch sides.
Breathing: Breathe slowly and ease the heel closer on each exhale.
Coaching tips
Squeeze the glute of the lifted leg
Hips square to the floor
Brace so the back doesn't sag
Common mistakes
Arching the lower back instead of extending the hip
Letting the hips rotate open
Yanking the foot toward the glute
Safety notes
Pad the supporting knee; ease off if the bent knee pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.