Upper Legs Exercise · Body Weight
All Fours Squad Stretch
The All Fours Squad Stretch is a flexibility movement for the quads. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Quads
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the All Fours Squad Stretch
- Get into an all-fours position, stacking your hands under your shoulders and your knees under your hips.
- Stretch one leg out behind you, keeping that knee bent and your foot flexed.
- Gradually sink your hips down toward the floor to feel the stretch through your quads.
- Maintain the position for 20 to 30 seconds.
- Execute the desired number of reps with smooth cadence and consistent focus on the quads.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The All Fours Squad Stretch mainly targets your Quads, with your Hamstrings helping support the movement, along with your Glutes.
More Upper Legs Exercises
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
Assisted Side Lying Adductor Stretch
More Quads Exercises
Backward Jump
Balance Board
Band One Arm Single Leg Split Squat
Band Single Leg Split Squat
Barbell Bench Front Squat
Barbell Bench Squat
FAQ
- What muscles does the All Fours Squad Stretch stretch?
- The All Fours Squad Stretch is a stretch for the quads. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the All Fours Squad Stretch?
- You do the All Fours Squad Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the All Fours Squad Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the All Fours Squad Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.