All Fours Quad Stretch

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the all fours quad stretch, including tips, variations, and the muscle groups it targets.

Instructions

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