Start
End
LegsIntermediateBodyweight
All Fours Quad Stretch
إطالة الرباعية على الأربع
Target Muscles
QuadsQuads
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
