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Competitive football data supplied by API-Football; artwork and supplementary data powered by TheSportsDB.

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Movement · Upper Legs

All Fours Squad 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.

TargetQuads
Equipmentbody weight
Body partUpper Legs

Technique

How to Perform

  1. 1

    Start on all fours with your hands directly under your shoulders and your knees directly under your hips.

  2. 2

    Extend one leg straight back, keeping your knee bent and your foot flexed.

  3. 3

    Slowly lower your hips towards the ground, feeling a stretch in your quads.

  4. 4

    Hold this position for 20-30 seconds.

  5. 5

    Switch legs and repeat the stretch on the other side.

Muscles worked

Target and supporting

Target

Quads

Secondary

HamstringsGlutes

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.