All Fours Quad Stretch

All Fours Quad Stretch is a flexibility – quadriceps and hip flexors exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Iliopsoas, Abdominals
Exercise type: Flexibility – quadriceps and hip flexors

Exercise technique

Start
Establish balanced support on your hands and knees.
Lift the leg
Bend one knee and bring the foot toward your buttock.
Grip
Reach back with the same-side hand and hold your ankle.
Balance
Keep your supporting hand beneath your shoulder and chest parallel to the floor.
Hip extension
Keep your pelvis facing forward as you bring the held thigh into line with your torso.
Stretch
Keep the knee bent and find a gentle stretch in the front thigh.
Release
Slowly release your foot, return to all fours and switch sides.

Key technique points

Pad your supporting knee.
Do not open your pelvis sideways.
Do not pull your toes to establish the grip.
Support your lower back with your abdominals.
Keep thigh movement small.
Reduce the range if balance deteriorates.

Common mistakes

Arching the lower back

Do not extend your spine excessively to move the thigh backward.

Rotating the hips

Do not turn the held-leg side toward the ceiling.

Collapsing into the supporting shoulder

Do not let your chest drop while supported on one hand.

Forcing the heel inward

Do not pull your foot hard toward your buttock and load your knee.

Lifting the head

Do not extend your neck to balance.

Dropping the foot

Do not let the stretched leg fall uncontrolled to the floor.

Frequently asked questions