All Fours Quad Stretch

A dynamic quadriceps and hip flexor stretch performed on hands and knees where you lift one leg and pull the foot toward your glutes. Improves quad and hip flexor mobility.

Instructions

1. Start on your hands and knees with your wrists under shoulders and knees under hips.
2. Lift your right leg off the floor and reach back with your right hand to grasp your foot or ankle.
3. Keep the right knee fully flexed as you gently pull your foot toward your glutes.
4. Extend your hips forward, thrusting your pelvis toward the floor to deepen the stretch.
5. Hold for 15-30 seconds while breathing steadily.
6. Release and return to the starting position.
7. Repeat on the left side.

Tips

• Keep your gaze down to maintain neutral spine alignment.
• Avoid arching your lower back excessively; focus on the hip thrust.
• Breathe deeply and relax into the stretch rather than forcing it.
• If you cannot grasp your foot comfortably, use a strap or towel.
• Perform this stretch after workouts or during mobility sessions.