How to Do All Fours Quad Stretch

All Fours Quad Stretch is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do All Fours Quad Stretch

  1. 01Start on the hands and knees in a tabletop position with the spine neutral.
  2. 02Reach back with one hand to grab the top of the foot on the same side.
  3. 03Gently pull the heel toward the glute until a stretch is felt in the front of the thigh.
  4. 04Hold the position, focusing on breathing into the tension and keeping the chest parallel to the floor.
  5. 05Release the foot slowly and repeat the stretch on the opposite leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by All Fours Quad Stretch

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Tuck the tailbone under slightly to increase the stretch on the rectus femoris and prevent excessive arching in the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

All Fours Quad Stretch questions

What muscles does All Fours Quad Stretch work?

All Fours Quad Stretch is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do All Fours Quad Stretch correctly?

Start on the hands and knees in a tabletop position with the spine neutral. Reach back with one hand to grab the top of the foot on the same side. Gently pull the heel toward the glute until a stretch is felt in the front of the thigh. Hold the position, focusing on breathing into the tension and keeping the chest parallel to the floor. Release the foot slowly and repeat the stretch on the opposite leg.

What is the A90 coach tip for All Fours Quad Stretch?

Tuck the tailbone under slightly to increase the stretch on the rectus femoris and prevent excessive arching in the lumbar spine.

Is All Fours Quad Stretch suitable for beginners?

All Fours Quad Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for All Fours Quad Stretch?

No. All Fours Quad Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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