Quads exercise · body weight
All Fours Squad Stretch
The all fours squad stretch is a bodyweight exercise that targets the quads, with the hamstrings and glutes assisting.
- Target muscle
- Quads
- Also works
- Hamstrings, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the all fours squad stretch
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back, keeping your knee bent and your foot flexed.
- Slowly lower your hips towards the ground, feeling a stretch in your quads.
- Hold this position for 20-30 seconds.
- Switch legs and repeat the stretch on the other side.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the quads. The hamstrings and glutes work as secondary muscles. See all quad exercises or every bodyweight exercise.
