all fours quad stretch

Description:

The all fours quad stretch is a stretch that targets the quadriceps and the hip flexors. Performed on a hands and knees position, it involves pulling one of the foot towards the glutes, while maintraining a neutral back position.

How to Perform the Exercise:

• 1. Begin on all fours with your hands directly under your shoulders and your knees under your hips
• 2. Lift your right foot off the ground and reach back with your right hand to grab your ankle or foot
• 3. Slowly pull your foot toward your glutes while keeping your core engaged and your back in a neutral position
• 4. Push your hips forward slightly to deepen the stretch
• 5. Hold the stretch for 20-30 seconds
• 6. Gently release your foot and return it to the starting position
• 7. Switch sides and repeat the stretch for as many repetitions as desired

Body Part Used:

Legs

Equipment Required:

none

Primary Muscles Used:

quadriceps

Secondary Muscles Used:

hip flexors, glutes

Alternate Exercises:

standing quad stretch, couch stretch, lying quad stretch

Form Tips:

keep your hips square and push them slightly forward to deepen the stretch. Focus on keeping your back in a neutral poistion and ensure you aren't arching

Common Mistakes When Performning:

overarching the back, pulling the foot too hard, causing knee strain