All Fours Squad Stretch
Gym Exercise Card
Equipment
The All Fours Quad Stretch is a flexibility exercise targeting the quadriceps and hip flexors. It involves a dynamic stretch that enhances mobility in the legs and helps in relieving tension from prolonged sitting or intense activity.
How to do it
- Start on all fours, with knees directly under hips and hands under shoulders.
- Lift one leg behind you, bending the knee, and grab the foot with the same-side hand.
- Pull the foot towards your glutes while keeping your back straight and hips stable.
- Hold the stretch for 20-30 seconds, feeling a gentle pull in the quadriceps.
- Switch legs and repeat for an even stretch on both sides.
Muscles worked
Primary Quadriceps
Secondary Gluteus Maximus Hamstrings Iliopsoas Rectus Abdominis
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