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All Fours Quadricep Stretch
A bodyweight stretch targeting quadriceps and hip flexors to improve flexibility and aid recovery after leg workouts; performed in tabletop position by shifting hips toward heels.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads, Hip Flexors
Secondary Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
8/10Iliopsoas
Glutes
4/10Glute Max
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between sides or sets
How to Perform
Start on hands and knees in tabletop position with hands under shoulders and knees under hips, spine neutral and core engaged.
- Shift hips back toward heels while keeping arms extended.
- Lower hips until you feel stretch in front of thighs.
- Hold position with neutral spine.
- Breathe deeply and relax into the stretch.
- Shift forward to return to start.
- Switch sides if performing unilaterally.
Coaching Tips
Form Cues
- Keep spine neutral
- Engage core
- Relax shoulders
- Breathe steadily
- Go to comfortable depth
Breathing
Inhale deeply through nose, exhale through mouth to relax into stretch; avoid holding breath.
Tempo
0-20-0
Range of Motion
Lower hips toward heels until quadriceps and hip flexors feel mild stretch, without rounding or arching back.
Safety
Safety Notes
- Warm up first
- Avoid if knee or back pain
- Use cushion under knees if needed
- Stop if sharp pain occurs
- Consult professional for injuries
Spotting
No spotting required; self-assisted stretch.
Common Mistakes
- Arching lower back
- Pushing through pain
- Holding breath
- Knees splaying out
- Rushing the movement
When to Avoid
- Acute knee injury
- Lower back pain
- Hip impingement
Flexibility Needed
- Basic hip flexion
- Knee comfort on floor
Build Up First
- None
Also known as
Tabletop Quad Stretch, All Fours Quad Stretch
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