All Fours Quad Stretch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
All Fours Quad Stretch is a bodyweight exercise that primarily targets the quadriceps while also engaging the hip flexors as a secondary muscle group. Performed from a kneeling position, it involves lifting one leg and holding the ankle with the corresponding hand to stretch the front of the thigh and hip. This exercise improves flexibility, enhances range of motion in the hips, and helps relieve tension in the quads and hip flexors, making it beneficial for both warm-up and cool-down routines.
How to Perform
Start on all fours, keeping your knees and hands on the floor. Gently lift your right leg behind you and grasp your ankle with your right hand.
Pull your ankle toward your glutes while keeping your torso stable, feeling a stretch along the front of your thigh and hip. Hold this position for 15 to 30 seconds, then switch to the left leg.
Perform the stretch for the desired number of repetitions, maintaining controlled breathing and avoiding any sudden movements to protect your joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to maintain balance and protect your lower back.
Avoid arching your lower back excessively while pulling the leg.
Hold the stretch steadily without bouncing to prevent muscle strain.
Focus on feeling the stretch in the quads and hip flexors, not just pulling the leg.
Breathe deeply and evenly to enhance relaxation and flexibility.
Keep your supporting knee and hand stable to avoid unnecessary joint pressure.
Stretch both sides equally to maintain muscle balance.
Do not force your ankle too close to your glutes if it causes discomfort.
Perform the stretch on a soft surface to protect your knees.
Gradually increase hold time as flexibility improves.
How Not to Perform
Do not let your lower back sag or arch excessively while lifting the leg.
Avoid bouncing or jerking the leg during the stretch.
Do not pull your ankle forcefully toward your glutes.
Avoid leaning your torso forward or sideways to reach the leg.
Do not hold your breath; maintain steady breathing.
Avoid placing your supporting knee or hand on a hard surface without padding.
Do not skip stretching the opposite leg, creating muscle imbalance.
Avoid locking or hyperextending the supporting knee.
Do not rush through the stretch; hold for the full recommended duration.
Avoid letting your core relax completely, which reduces stability and effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
