Quadruped Quad Stretch
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyBeginner
- TypeStretch · Mobility
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Upper Legs
- Position
- All fours
- Laterality
- Bilateral (both sides together)
- Category
- Stretching
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From all fours you control the stretch by shifting your hips back and down, scaling the intensity yourself instead of hauling on a foot the way the side lying quad stretch does. With hands and knees sharing your weight, it also suits anyone who finds single-leg balancing or floor-lying positions awkward.
How to do the Quadruped Quad Stretch
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back, keeping your knee bent and your foot flexed.
- Slowly lower your hips towards the ground, feeling a stretch in your quads.
- Hold this position for 20-30 seconds.
- Switch legs and repeat the stretch on the other side.
Tip: Hold each position for 20 to 45 seconds and breathe out slowly to sink a little deeper.
Muscles worked
Primary
Quads · Legs
The quads lengthen as the knee bends and the hip extends, and you should feel the pull along the front of the thigh.
Secondary
Common mistakes
- Bouncing in the stretch — hold a steady position rather than pulsing, and let the muscle relax into the range over 20 to 30 seconds.
- Arching the lower back — on quad and hip flexor stretches tuck the pelvis and squeeze the glute of the stretched side so the stretch lands on the front of the hip, not the spine.
- Holding the breath — breathe slowly and steadily so the muscle can relax.
- Going for pain — a stretch should feel like a firm pull, never a sharp pain; back off until it does.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 1–2 × 20–30 s | None |
| Flexibility | 2–3 × 30–60 s | 15–30 s |
Stretches go at the end of a session or on rest days, not right before heavy lifting. Pair a quad stretch with a hamstring stretch to cover both sides of the leg.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Quadruped Quad Stretch work?
The Quadruped Quad Stretch primarily works the quads. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Quadruped Quad Stretch good for beginners?
Yes. The Quadruped Quad Stretch is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Quadruped Quad Stretch?
If you cannot do the Quadruped Quad Stretch, try the Partner Assisted Prone Quad Stretch, the Side Lying Quad Stretch or the Half Kneeling Hip Flexor and Quad Stretch. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Quadruped Quad Stretch, a sensible starting point is warm-up: 1–2 × 20–30 s; flexibility: 2–3 × 30–60 s with 15–30 s rest. Use it after training or on rest days. Hold at a stretch you can breathe through, not the deepest position you can force.
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