All Fours Quad Stretch

Technique

How to perform All Fours Quad Stretch

1. Begin on your hands and knees.
2. Reach one hand behind you to hold the foot or ankle on the same side, keeping that knee bent.
3. Maintain support through the other hand and knee as you bring the held thigh back into a gentle hip-extension position.
4. Keep the pelvis controlled rather than creating the motion by arching the lower back.
5. Hold the front-thigh stretch for the existing 10–20 seconds, then release the foot under control.
6. Return to hands and knees and switch sides.

Programming relevance

Muscles involved