All Fours Quad Stretch

About This Exercise

The All Fours Quad Stretch is a kneeling flexibility exercise that intensively targets the quadriceps and hip flexors. It is particularly useful for improving knee and hip mobility, and counteracting tightness from prolonged sitting or lower-body training.

1Setup

1. Begin on a comfortable, padded surface on your hands and knees (tabletop position). 2. Position your knees directly under your hips and your hands under your shoulders. 3. Keep your spine in a neutral, flat-back position, engaging your core.

2Execution

1. Maintaining the tabletop position, shift your weight slightly to your left side. 2. Bend your right knee, bringing your heel towards your glute. 3. Reach back with your right hand and grasp the top of your right foot or ankle. Avoid grabbing the toes. 4. Gently pull the heel closer to your glute, keeping your knees aligned (don't let the working knee flare out). 5. Simultaneously, press your hips forward and down toward the floor to increase the stretch in the front of your thigh and hip. 6. Hold the stretch for 20-30 seconds, focusing on deep breathing. 7. Slowly release and return to the starting tabletop position before repeating on the opposite side.

Pro Tips

• Keep your core braced and your back flat throughout the stretch to protect your spine.
• Focus on driving the hip of the stretching leg forward, not just pulling the heel back.
• Avoid arching your lower back excessively; think of tilting your pelvis slightly posteriorly.
• If you cannot reach your foot, use a yoga strap or towel looped around the ankle.