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Visual demonstration of the All Fours Quad Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Quadriceps
Equipment
Bodyweight
Exercise guide

All Fours Quad Stretch

4 steps Updated 29/08/2026

All Fours Quad Stretch is a bodyweight exercise targeting Quadriceps (quadriceps femoris).

Step by step

How to perform it

  1. Start in an all-fours position on a mat, with your hands directly under your shoulders and your knees under your hips.
  2. Reach back with your right hand to grasp the ankle of your right leg.
  3. Gently pull your ankle towards your glutes, stretching your quadriceps, and hold the stretch in this position for 20-30 seconds.
  4. Release your ankle and switch sides, repeating the stretch.
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Last updated: 29/08/2026

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All Fours Quad Stretch

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