All Fours Quad Stretch

FitnessTracker 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.

This gentle stretch targets the front of your thighs and hip flexors while reinforcing hip extension. It is a useful addition to any lower-body warm-up or post-workout cooldown.

Instructions

1. Start in a hands-and-knees position on the floor.
2. Reach back with one hand and grab your foot on the same side, keeping your knee bent.
3. Pull the foot toward your glutes while pushing your hips slightly forward.
4. Hold for 15–30 seconds, then switch sides.