All fours quad stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas

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.