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Exercise

All Fours Quad Stretch

Also known as: kneeling quad stretch, rec fem stretch, front thigh stretch

All Fours Quad Stretch — position 1All Fours Quad Stretch — position 2

All Fours Quad Stretch is an exercise for the quadriceps. Main target: rectus femoris. Also works: vastus lateralis and vastus medialis. No equipment needed — just your bodyweight.

EquipmentBodyweight
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the All Fours Quad Stretch: primary in bright, secondary in light
Primary
Rectus femoris
Secondary
Vastus lateralisVastus medialis

How to do it

  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.

Similar exercises

Lying Prone Quadriceps
Bodyweight
Rectus femoris
One Half Locust
Bodyweight
Rectus femoris
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Looking At Ceiling
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris

Alternatives with other equipment

Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
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