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All Fours Quad Stretch

This quadriceps stretch is performed in an all-fours position, effectively targeting the front thigh muscles while also stretching the hip flexors.

All Fours Quad Stretch

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Category: stretching
Level: intermediate
Force: static
Equipment: body only

Instructions

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.

Tips

Keep hips pressed toward the floor to increase hip flexor stretch
Pull heel toward glutes while maintaining balance
Hold steady position without rocking
Breathe deeply throughout the stretch

Common mistakes

Allowing hips to rise up during the stretch
Grabbing too aggressively and causing knee strain
Not maintaining stable base with support arm

Safety

Avoid if you have knee injuries or cannot comfortably kneel. Don't force the stretch if you feel sharp pain in the knee or hip.

Variations

Standing Hip Flexor Stretch
Prone Quad Stretch
Kneeling Quad Stretch
On Your Side Quad Stretch
Quad Stretch