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Exercise 1512 · REF qBcKorM

All Fours Squad Stretch exercise animation

All Fours Squad Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Quads

This all-fours position stretches the quads by pulling the heel toward the glutes while the hip stays extended, which gets more length out of the muscle than a standing quad stretch usually does. It's a good pick after squat or lunge work when the front of the thigh feels tight rather than the hamstring. Hold it steady rather than bouncing, since quads respond better to sustained tension than pulsing.

How to Do the All Fours Squad Stretch

  1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Extend one leg straight back, keeping your knee bent and your foot flexed.
  3. Slowly lower your hips towards the ground, feeling a stretch in your quads.
  4. Hold this position for 20-30 seconds.
  5. Switch legs and repeat the stretch on the other side.

Muscles Worked

The All Fours Squad Stretch primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the All Fours Squad Stretch work?
The All Fours Squad Stretch primarily targets the quads, with the hamstrings and glutes assisting.
What equipment do I need for the All Fours Squad Stretch?
The All Fours Squad Stretch is done with no equipment — just body weight.
What's a good alternative to the All Fours Squad Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.