All Fours Quad Stretch

An intermediate stretch for the quads, with no equipment.

Movement guide

All Fours Quad Stretch

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Similar move, beginner grade.

This move

All Fours Quad StretchIntermediate · No equipment

Intermediate grade (source-assigned).

Harder option

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Quads.

Equipment

None: body weight and floor space.

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Standing Elevated Quad Stretch demonstrated on the 3D figure

3D demoStanding Elevated Quad StretchBeginner · Other / check instructions + A bench or box

On-Your-Back Quad StretchBeginner · Other / check instructions + A bench or box

Couch stretch demonstrated on the 3D figure

3D demoCouch stretchIntermediate · A wall

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

Browse more

Questions people ask

What muscles does the All Fours Quad Stretch work?

Mainly the quads.

What equipment do I need for the All Fours Quad Stretch?

No equipment: your body weight and a little floor space.

Is the All Fours Quad Stretch good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the On Your Side Quad Stretch.

What is an easier alternative to the All Fours Quad Stretch?

Try the On Your Side Quad Stretch. It works similar muscles at a lower grade.

How do I make the All Fours Quad Stretch harder?

Progress to the Dancer pose (Natarajasana), or add load, range or slower lowering once your form is solid.