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Upper Legs · Body Weight
All Fours Quad Stretch
All Fours Quad Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · quadriceps femoris
Secondary muscles
- Hip Flexors · iliopsoas
How to do All Fours Quad Stretch
- Start in an all-fours position on a mat, with your hands directly under your shoulders and your knees under your hips.
- Reach back with your right hand to grasp the ankle of your right leg.
- Gently pull your ankle towards your glutes, stretching your quadriceps, and hold the stretch in this position for 20-30 seconds.
- Release your ankle and switch sides, repeating the stretch.
Form tips
- Keep your core engaged to maintain balance and stability throughout the stretch.
- Avoid arching your back; maintain a neutral spine to protect your lower back.
- Breathe deeply and steadily throughout the stretch to help relax your muscles.
All Fours Quad Stretch alternatives
More quads exercises
All Fours Quad Stretch FAQ
What muscles does All Fours Quad Stretch work?
All Fours Quad Stretch mainly works the quads in the upper legs (quadriceps femoris). The hip flexors work as secondary muscles.
What equipment do you need for All Fours Quad Stretch?
None. All Fours Quad Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of All Fours Quad Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is All Fours Quad Stretch good for beginners?
Yes. All Fours Quad Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does All Fours Quad Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to All Fours Quad Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Foam Roller Lateral Quads, Foam Roller Quads- and Plate Squat Hold Reach.
For developers
Use All Fours Quad Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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