All Fours Quad Stretch
How to do the All Fours Quad Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Quads
Body Only
How to do the All Fours Quad Stretch
- 1
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
- 2
Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
- 3
Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
Log it, see it on your body.
Every All Fours Quad Stretch set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the All Fours Quad Stretch fits
The All Fours Quad Stretch shows up in training built around a specific goal. See how it fits:
More quads exercises
All Fours Quad Stretch: common questions
What muscles does the All Fours Quad Stretch work?
The All Fours Quad Stretch primarily works the Quads. It also recruits the Quads as supporting muscles.
Is the All Fours Quad Stretch suitable for beginners?
The All Fours Quad Stretch is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the All Fours Quad Stretch?
None. The All Fours Quad Stretch is a bodyweight exercise, so you can do it without any equipment.
How do I do the All Fours Quad Stretch with correct form?
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Follow the full step-by-step above for the complete movement.
Log your All Fours Quad Stretch sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |