---
title: "All Fours Quad Stretch"
description: "Start in an all-fours position on a mat, with your hands directly under your shoulders and your knees under your hips."
locale: en
slug: all-fours-quad-stretch
url: "https://hi.fitness/exercises/all-fours-quad-stretch"
primaryMuscle: "Quads"
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/6a3e9a8f-all-fours-quad-stretch.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# 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.

## How to do it

1. Start in an all-fours position on a mat, with your hands directly under your shoulders and your knees under your hips.
2. Reach back with your right hand to grasp the ankle of your right leg.
3. Gently pull your ankle towards your glutes, stretching your quadriceps, and hold the stretch in this position for 20-30 seconds.
4. 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.

## Similar exercises

- [Standing Quadriceps Stretch](https://hi.fitness/exercises/standing-quadriceps-stretch) - Quads · Bodyweight
- [Standing Quadriceps Stretch Side Angle](https://hi.fitness/exercises/standing-quadriceps-stretch-side-angle) - Quads · Bodyweight
- [Intermediate Hip Flexor and Quad Stretch](https://hi.fitness/exercises/intermediate-hip-flexor-and-quad-stretch) - Quads · Resistance band
- [Exercise Ball Hip Flexor Stretch](https://hi.fitness/exercises/exercise-ball-hip-flexor-stretch) - Quads · Stability ball
- [Exercise Ball Seated Quad Stretch](https://hi.fitness/exercises/exercise-ball-seated-quad-stretch) - Quads · Stability ball
- [Circles Knee Stretch](https://hi.fitness/exercises/circles-knee-stretch) - Quads · Bodyweight
- [Adductor Stretch Side Standing](https://hi.fitness/exercises/adductor-stretch-side-standing) - Quads · Bodyweight
- [Standing Adductor Stretch](https://hi.fitness/exercises/standing-adductor-stretch) - Quads · Bodyweight